Morning Depression: Symptoms and Causes

Do you feel unhappy after waking up? Then you may be suffering from morning depression. Know what morning depression is and what you can do about it.

There are times when people don’t feel excited to wake up in the morning. They may feel down in the morning, but it gets better later in the day. Irritability and difficulty waking up can make matters worse. If you notice these symptoms every day after waking up, it could be due to morning depression, also known as diurnal mood swings. Poor sleep quality and stress can lead to morning depression. Read on to learn more about morning depression and the steps you can take to deal with it.

What is morning depression?

It’s not uncommon to wake up feeling a bit down. People often feel unhappy when they wake up in the morning. But this feeling fades as the day progresses, according to the American Psychological Association. But morning depression is a subtype of clinical depression, says psychologist Pallavi Joshi. It’s characterized by feeling more depressed, anxious or agitated in the morning. It can significantly impact a person’s ability to function and can disrupt daily activities.

A woman suffering from morning depression symptoms
People with morning depression have trouble getting out of bed. Image courtesy of: Shutterstock

What are the symptoms of morning depression?

People with morning depression may notice the following symptoms:

  • Feelings of sadness, hopelessness and despair are usually strongest in the morning.
  • People with morning depression often have difficulty getting out of bed and may suffer from extreme sleepiness, even if they have slept through the night.
  • Persistent feelings of fatigue or low energy levels, even after adequate sleep.
  • Increased irritability or agitation, especially in the morning hours.
  • Trouble concentrating on tasks or making decisions.
  • Changes in appetite, which may manifest as increased or decreased appetite.
  • Avoidance of social interactions and the desire to isolate oneself from others.

Headaches, muscle aches, and digestive problems can also be signs of morning depression.

What causes morning depression?

If you have a family history of depression or mood disorders, this may increase your risk of developing morning depression. Other causes, as explained by the expert, include:

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1. Biological factors

Neurotransmitters, such as serotonin and dopamine, are important for your mental health. While serotonin is associated with happiness and calmness, dopamine and motivation have a connection. Imbalances in neurotransmitters can contribute to morning depression.

2. Disruption of the circadian rhythm

Your body’s internal clock is what tells you when it’s time to sleep or wake up. Disruptions to your body’s internal clock, such as irregular sleep-wake cycles or shift work, can worsen symptoms.

3. Stressful life events

Divorced after years of marriage or lost your job? Major life changes, traumatic experiences or chronic stress can all trigger or worsen symptoms of depression, says the expert.

How do you recognize morning depression?

To diagnose morning depression, a doctor must perform a comprehensive examination. This examination may include:

  • Have a physical examination to determine if there is an underlying health condition.
  • Evaluation of symptoms, medical history, and family history of mental disorders.
  • Evaluation of sleep patterns and quality to identify sleep disorders or disturbances.

How do you treat morning depression?

It is essential to seek medical advice if you experience persistent symptoms of morning depression that interfere with your daily functioning or quality of life. Also, if you have thoughts of harming or killing yourself, seek immediate help from a doctor, the expert advises. Here are some treatment options:

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1. Psychotherapy

Cognitive behavioral therapy (CBT), interpersonal therapy (IPT), and other forms of psychotherapy can help people develop coping strategies, address negative thinking patterns, and regulate their mood.

2. Medication

Your doctor may prescribe antidepressants, such as selective serotonin reuptake inhibitors or serotonin-norepinephrine reuptake inhibitors. These can help rebalance neurotransmitter levels and relieve symptoms.

3. Light therapy

Exposure to bright light, especially in the morning, can help regulate circadian rhythms and improve mood in people with morning depression, the expert says.

A woman suffering from morning depression symptoms
Sleep hygiene is important to tackle morning depression. Image courtesy: Shutterstock

4. Sleep hygiene

Maintain a regular sleep schedule and create a sleeping environment that is comfortable for you. You can use dim lights or pillows of your choice. Also, practice relaxation techniques before bed to promote better quality sleep.

5. Lifestyle adjustments

Get regular physical activity, eat healthy, avoid alcohol, and manage stress through activities such as mindfulness or meditation. These lifestyle changes can support overall mental health.

Morning depression is a subtype of depression characterized by worsening symptoms in the morning hours. Seeking medical advice in a timely manner, implementing appropriate treatment strategies, and adopting healthy lifestyle habits are essential for managing symptoms and improving overall well-being.