Sleepless and sad? Why depression hits harder at night

Experiencing a sudden, unexplainable spike in sadness at eventide is quite normal. Medical medical experts on the Internet have a moniker for it—nighttime depression

This sudden and unexplainable spike in sadness at the end of the day is quite normal for most people. Called nighttime depression, it intensifies when distractions fade, making worries feel louder and loneliness more pronounced. Conversations replay in your mind, to-do lists resurface, and a vague but persistent sense of dullness sets in. In India alone, 44.9 million reportedly suffer from anxiety and 45.7 million from depressive disorders as of 2023—yet, its connection to nighttime depression is often overlooked.

Research corroborates that symptoms of depression and anxiety  worsen at night. It could manifest in the form of overthinking, replaying situations in your head, or fretting over things you have absolutely no control over as you lie in your bed, staring at the ceiling. Things can quickly escalate when recurring nighttime depressive episodes interfere with sleep, triggering a cascade of mental and physical health risks. We ask psychotherapists to decipher nighttime depression—its causes, symptoms, potential threats, and solutions.

Why does depression feel worse at night? 

Solitude is a double-edged sword—it can be healing but also triggering. At night, your emotional vulnerability can take over, as psychologist and therapist Sanam Devidasani puts it. “During the day, we’re surrounded by noise—work deadlines, social interactions, and constant distractions. But when everything slows down at night, unmet emotional needs and unresolved issues tend to surface,” she says. 

In concurrence, Deepti Chandy, a therapist at Anna Chandy and Associates, says, “As you wind down [at the end of the day], you may find yourself dwelling on things that went wrong or overthinking persistent stressors. Without daytime activities to keep the mind occupied, these thoughts can intensify, making feelings of sadness or low mood more pronounced at night.” 

It’s not just your mind playing games—biology plays a role too. “Our circadian rhythms influence the way we feel as the day passes. Serotonin (the ‘feel-good’ neurotransmitter) in the body decreases as daylight fades. At the same time, the level of melatonin (the sleep hormone) rises. If someone is already struggling with low mood, this shift can make symptoms feel more intense,” points out Riddhi Gandhi, a therapist at The Mood Space. 

If you live by yourself or are simply feeling isolated despite a house full of family members or the presence of your partner, nights can feel lonelier. “From a relational perspective, the night can highlight a lack of connection—whether it is due to missing emotional intimacy in a relationship, feeling unseen by loved ones, or carrying unspoken pain,” highlights Devidasani. “The loneliness we push aside [amidst the business during the day] often comes to the forefront, making the night feel heavier.” Unresolved trauma—whether from childhood or adulthood—can also trigger nighttime depressive episodes. “For someone with a history of emotional neglect, the night might bring back the loneliness of not being comforted as a child. For someone who has experienced loss, it can be the moment they most feel the absence of a loved one.The quiet and darkness don’t just bring external stillness—they bring internal stillness, which can feel unbearable for those carrying unsettled pain,” adds Devidasani.

Socioeconomic factors play a role too. A lack of work-life balance, poor housing conditions or relentless noise pollution can contribute to depression at night, particularly in urban settings. For context, the prevalence of depressive disorders among people in cities with a population of over a million was two and half times higher than that in rural areas. The report also highlights that depression rates are higher in women than men across all age groups, underscoring the impact of traditional gender roles on mental health. “Sleep deprivation from caregiving responsibilities can make nighttime blues worse. Also, since women are more likely to experience depression due to hormonal fluctuations, nighttime sadness can be exacerbated by PMS, pregnancy, postpartum changes, or perimenopause.”

How is depression at night different?

Meandering thoughts spiral into a cycle of overthinking, making sleep feel impossible. Headaches surface, anxiety intensifies, and restlessness takes over—all tell-tale signs of nighttime depression. Gandhi adds, “Feeling lonely, a sudden drop in motivation or self-worth, crying spells, irritability or emotional numbness, and a sense of heaviness in the body are a few other signs to watch out for.”

For Shreya Adhikari, an independent editor, nighttime depression manifests as a relentless self-criticism. “Nights involve a lot of self-degrading talk followed by feelings of restlessness, and mostly going down a rabbit hole of how I’ve been wasting my time. Overall, I just feel a sense of failure—especially if I stay up too late, alone, without watching something or scrolling on a screen. I’m an early riser, and mornings are quiet too, but at least I can promise myself a better day, whereas nights kind of seem hopeless.”

Devidasani describes nighttime depression as an emotional spiral—one that starts  as unease and deepens into sadness or anxiety at night. What makes it so difficult to deal with? Unlike the day, there are no stimuli to distract you out of it. “Going over past hurts, regrets or mistakes, often related to love, familial ties or friendships, feeling emotionallyalone, becoming cognisant of dissatisfaction associated with unfulfilling relationships, friendships or jobs that are brushed under the rug during the day are actions that evince nighttime depression,” she explains. Relationships, in particular, can amplify the weight of nighttime sadness. “It can show up as longing for emotional closeness but feeling too guarded or ashamed to ask for it. For some, it means lying next to a partner but feeling worlds apart—both physically close and emotionally distant,” says Devidasani. 

For freelance writer Srishti Singh, nighttime depression is a sense of emptiness and void. “I feel like I am in a room that is locked from outside and I am trying to scream and talk, but either the words don’t come out or nobody is able to hear me. It’s a lot of loneliness, even though I live with my family,” she shares. “Except for days when my social battery has completely drained during the day, at  night, I am forced to process things so it all hits me all at once.” While clinical depression is persistent, nighttime depression can feel more episodic—hitting harder in the absence of distractions, notes Gandhi.  

How depression at night affects mental and physical health

Imagine this: you start thinking about something, and before you know it, two hours have passed. When you’re trying to sleep, restlessness turns into irritation, regret, and frustration, making it harder to relax. Over time, this cycle of nighttime depression and sleeplessness can take a serious toll, leaving the body in a perpetual state of exhaustion and stress.

Yamini Singh* (name changed upon request), a marketing professional, describes nighttime depression as a major setback—she doesn’t feel motivated to do anything [during the day] due to the lack of rest. “I just want to get done with the day and crawl into bed; however, that doesn’t mean I am sleeping well. Quite the opposite, actually. I cannot fall asleep easily at night, and even if I do, it’s a very disturbed sleep, leading to exhaustion and lethargy the following day. And, this has just become a cycle.” She adds, “This has messed with my eating habits too. In order to cheer myself up, I often indulge in late-night cravings. I also don’t have the motivation to do any extra movement or to work out, so the indulgence obviously results in gaining weight, and I then feel unhappy about my body as well.” 

For Karan Kapoor*, a luxury brand consultant, consuming melatonin supplements has become a way to dodge broken sleep. “Thanks to nighttime depression, sleep is no longer a means of relaxation. My Apple watch tells me that my heart rate also shoots up a little at night.”

Nighttime depression can also create a fear of the night, leading to anxiety over sleeplessness, points out Chandy. “Thoughts like, “Why can’t I just fall asleep?” can add to the frustration. Physically, poor sleep disrupts the body’s essential recovery process. When the mind is overactive and stuck in a cycle of worry, it mimics a fight-or-flight response, keeping the body alert instead of allowing it to rest and repair. Over time, this can cause chronic fatigue, weakened immunity, and overall emotional distress.” 

Devidasani notes that nighttime sadness can also distort reality. “Fears and insecurities feel graver at night than they do during the day. It can lead to self-criticism and emotional exhaustion, and deepened isolation. Relationally and emotionally, it can cause withdrawal from loved ones—either because a person is too exhausted to engage, or because they don’t want to burden others with their late-night struggles. Over time, this can lead to a cycle of emotional disconnection, where they don’t reach out.” Physically, the stress from nighttime depression and a lack of sleep can take a toll on digestion—because as Devisasani puts it, “the body carries what the mind struggles to process.”

The link between sleeplessness and nighttime depression is also similar to the chicken-and-egg dilemma: it’s hard to tell which one comes first. But regardless of what triggers it, the multi-faceted risks of sleep deprivation call for immediate medical attention, and even more so, if accompanied by nighttime depression.

How to manage nighttime depression and improve sleep

While younger individuals may escape into their screens, older adults may often feel burdened by responsibilities, grief or a persistent sense of loss. But at every stage, the core struggle remains the same: “Who is here for me when I need them?”, cites Devidasani. Nighttime depression isn’t just sadness; it carries a larger, more deeper and insidious threat to your overall well-being. The good news? Experts believe, like clinical depression, symptoms of nighttime depression can also be managed. 

“What makes nighttime depression particularly difficult is that it can feel unspeakable—many people don’t reach out at night because they assume others are asleep or wouldn’t understand, making the pain feel even more private and unshareable. Their emotions feel sharper at night,” shares Devidasani. The first solution? A conscious effort to communicate openly and honestly. 

“To cope with nighttime depression, it’s important to identify patterns in your thoughts and emotions. Ask yourself: What thoughts repeatedly surface at night? Can I address them on my own, or do I need professional support, such as a therapist?,” recommends Chandy. “It’s also essential to rule out underlying physical health issues, such as insomnia or other conditions affecting sleep.”

Practical strategies can help improve sleep and ease nighttime distress. Stating a few, Chandy says, “Avoiding daytime naps can prevent sleep disruptions while maintaining a consistent bedtime routine supports better sleep. Limiting stimulants such as caffeine, alcohol, and other substances can also make it easier to unwind, while journaling or recording voice memos can help externalise racing thoughts, making them more manageable.”  Using blackout curtains, dimming lights, gradually winding down, and creating a restful environment can further support better sleep.

Setting emotional checkpoints during the day can also be  beneficial, suggests Devidasani. “Instead of letting everything build up until nighttime, set aside small moments in the day to acknowledge what you’re feeling. Even a 10-minute walk to process thoughts can help. If you’re struggling at night, try connecting with someone—not necessarily for advice, but just for comfort. A simple text exchange, a hug, or hearing a familiar voice can remind the nervous system that you’re not alone. Ground yourself by focusing on sensations (warm tea, a weighted blanket, slow breathing) to bring your mind back to safety.”

Nighttime depression can feel inescapable, but it doesn’t have to be. Making a conscious effort to chalk out a comprehensive plan that involves lifestyle changes, fixing your sleep schedule, open communication, and seeking professional help can break the cycle. 

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