rewrite this title The Science Behind Why You’re More Depressed at Night—and How to Feel Better

If your worries or negative thoughts tend to flare up as the day winds down, you’re not alone. A new study published in BMJ Mental Health analyzed data from over 49,000 adults and found that self-reported well-being followed a clear daily pattern: People felt their best in the morning and their worst around midnight. 

The research, which also found that positivity gradually declined throughout the day and peaked again slightly in the early evening, echoes a bulk of smaller studies into the connection between mood and time of day, according to Brant Hasler, PhD, an expert in sleep and circadian rhythms and associate professor of psychiatry at the University of Pittsburgh.

It also aligns with what board-certified psychiatrist Jasmine Sawhne, MD, said she witnesses in her practice. “I do see that, in people I’m treating for depression and anxiety, ruminations increase at night,” she told Health.

Feeling anxious or unhappy isn’t ideal at any point in the day, but having a negativity spiral while trying to sleep can have unique consequences for health. So why might people tend to feel low at around 12 o’clock—and, more importantly, is there any way to avoid this? Here’s what to know.

There are several reasons why mood dips in the evening. For one, there’s not much else to distract you from overthinking. 

“With no activities to keep you busy, it’s natural to feel vulnerable to negative feelings, such as feelings of loneliness and sadness,” Rostislav Ignatov, MD, a psychiatrist and chief medical officer at The Haven Detox, told Health. 

Physiological changes also play a role, including the fluctuation of chemicals involved with the body’s internal clock, the circadian rhythm.

For instance, levels of serotonin, a neurotransmitter that reduces negative feelings, decrease as night approaches. “These changes to the structure of the brain often make the person feel more susceptible to deeper levels of negative emotions,” said Ignatov. 

The hormones cortisol and melatonin also shift throughout the day. In the morning, cortisol increases, helping you feel alert and energized. By nighttime, cortisol levels drop while melatonin rises, signaling the body to wind down.

Sawhne said fatigue can also amplify negative emotions, and the lack of natural light at night can impact mood.

Experts recommend several strategies to combat nighttime negativity.

Align Your Day With Your Circadian Rhythm

Your natural sleep-wake pattern—whether you’re an early riser or a night owl—is known as your chronotype. Understanding your natural tendencies can help you optimize your schedule and mood. For example, if you’re a morning type, settling into bed earlier may increase your chances of drifting off before the witching hour—and avoiding negative thoughts.

“When people are able to follow schedules aligned with their chronotype, they tend to do better,” said Hasler. “Knowing that there are daily rhythms in our mood, we can capitalize on that by structuring our activities around when we naturally feel our best.”

Develop a Nighttime Routine

Creating a consistent wind-down routine signals to your mind and body that it’s time to relax. It also prepares your body for sleep so that you can slumber instead of focusing on your worries. 

“Habits like reading, light stretching, or sipping herbal teas can be effective at reducing overstimulation,” said Ignatov. Sawhne, meanwhile, recommends taking a warm bath and limiting screen time. 

Remember to pay attention to your sleep environment. “Warm lighting can help a person’s mood as well as regulate the sleep-wake cycle,” Ignatov said. Certain sounds—like white noise or nature sounds—can help with relaxation, too. 

Manage Negative Thoughts

Journaling before bed can help offload anxious thoughts and prevent them from spiraling. “Otherwise, you’re laying in bed, and the thoughts are cycling through your head,” said Sawhne. 

You could do a “brain dump,” writing down worries or general thoughts. Or, shift to positive thinking by listing standout moments from the day.

Taking a few minutes to jot down a to-do list or organize your schedule for the next day can also provide a sense of control and ease nighttime stress.

Stay Connected

People often have less social support during the evening and night, especially when they are living alone. Making an intentional effort to stay connected can help. “Call a friend, join an evening activity, or spend time with a pet to reduce loneliness,” said Sawhne.

Practice Body Awareness

Relaxation techniques can help shift focus away from racing thoughts and toward your body. Sawhne recommended progressive muscle relaxation, where you tense and then relax different muscle groups, working from head to toe. Breathwork practices, like box breathing—inhale for four counts, hold for four, exhale for four, hold for four—can calm the nervous system and promote relaxation.

Seek Professional Help

If nighttime anxiety or low mood persists, consider speaking with a mental health professional. Sawhne suggested using the same timeline as you would for chronic insomnia—professional intervention may be beneficial if the nighttime blues occur at least three nights a week for three months or more.

Cognitive behavioral therapy and other evidence-based approaches can address underlying anxiety or depression contributing to your mood changes at night.