A new study published in BMJ Mental Health reveals why many individuals experience heightened negativity at night. Analyzing data from over 49,000 adults, the study found that self-reported well-being followed a clear daily pattern: individuals felt their best in the morning and their worst around midnight. This decline in positivity throughout the day highlights the need for effective strategies to combat nighttime negativity.
Experts suggest that taking a few minutes to jot down a to-do list or organize one's schedule for the next day can provide a sense of control and ease nighttime stress. Additionally, listing standout moments from the day can shift one's thoughts to positive thinking and reduce evening negativity. Creating a nighttime routine that incorporates these practices can be beneficial in managing mood changes as the day progresses.
Several factors contribute to increased negativity at night. The lack of natural light can significantly impact mood, while fatigue tends to amplify negative emotions. The hormones cortisol and melatonin shift throughout the day, with cortisol levels dropping and melatonin rising at night, signaling the body to wind down. These hormonal changes influence emotional states, often leading to increased susceptibility to negative emotions.
"These changes to the structure of the brain often make the person feel more susceptible to deeper levels of negative emotions." – Ignatov
Social support also plays a crucial role in managing nighttime negativity. People often have less social support during the evening and night, especially when living alone. Experts recommend strategies such as calling a friend, joining an evening activity, or spending time with a pet to combat loneliness and counteract negative emotions.
"Call a friend, join an evening activity, or spend time with a pet to reduce loneliness." – Sawhne
Furthermore, engaging in relaxing activities like reading, light stretching, or sipping herbal teas can effectively reduce overstimulation and promote relaxation.
"Habits like reading, light stretching, or sipping herbal teas can be effective at reducing overstimulation." – Ignatov
Breathwork practices, such as box breathing, can calm the nervous system and promote relaxation, providing an additional tool to combat nighttime negativity. Warm lighting can also positively affect mood and help regulate the sleep-wake cycle.
"Warm lighting can help a person’s mood as well as regulate the sleep-wake cycle." – Ignatov
Understanding one's chronotype and following schedules aligned with it can significantly improve well-being. Structuring activities around times when individuals naturally feel their best leverages daily rhythms in mood for optimal mental health.
"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." – Hasler
For some, cognitive behavioral therapy (CBT) and other evidence-based approaches may be required to address underlying anxiety or depression contributing to mood changes at night. Professional intervention should be considered if nighttime negativity persists for at least three nights a week over three months or more.
"I do see that, in people I’m treating for depression and anxiety, ruminations increase at night." – Sawhne
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