Not being able to sleep at night could be a sign of depression.
Depression looks different depending on who you are. Sometimes sleeping too much can indicate depression.
There are different options available to treat depression-related sleeping problems.
When you think of depression, what comes to mind? Perhaps you picture someone who’s sad, isolates themselves, or has angry outbursts. But what about someone who struggles to sleep at night or falls asleep but then wakes up in the middle of the night and can’t get back to bed? These aren’t uncommon situations. In fact, 75% of people with depression have sleep issues.
While common, sleep difficulties are less talked about when it comes to depression. If you relate, don’t worry. Understanding that sleep issues can be a sign of depression can be the first step to getting the support you deserve.
What is nighttime depression?
Nighttime depression is not a separate mental health condition. It’s a pattern where symptoms of depression feel more intense in the evening or at night.
For some people, this shows up as heavier thoughts, stronger emotions, or trouble sleeping. This can happen when the day slows down and there are fewer distractions.
Understanding this pattern can help you make sense of your symptoms and know when it may be time to seek support.
Signs your nighttime feelings may indicate depression
Insomnia can be your body’s way of signaling depression. Depression can disrupt the biological processes that help you fall asleep and stay asleep. Over time, this can turn into a cycle. You might have difficulty sleeping, and that lack of rest can make symptoms feel worse.
At night, thoughts can feel louder. You may find yourself going over the same worries again and again. It can be hard to turn your mind off. This pattern can increase both anxiety and low mood.
Signs your nighttime feelings may be linked to depression include:
Trouble falling asleep or staying asleep
Waking up in the middle of the night and not being able to fall back asleep
Racing or repetitive thoughts when you’re trying to rest
Feeling more down, hopeless, or overwhelmed at night
Not feeling rested, even after sleeping
Changes in sleep patterns, like sleeping much more or much less than usual
Depression doesn’t look the same for everyone. Some people face more challenges with insomnia, especially waking during the night. Others, like teens, may sleep more than usual. Paying attention to your patterns over time can help you better understand what’s going on.
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Why do you get depressed late at night?
Depression can feel more intense at night for several reasons. As the day winds down, both your body and mind shift. That can make certain patterns stand out more.
Common reasons include:
Fewer distractions: During the day, you’re busy. At night, things get quiet. There’s more space for thoughts to come up, which can make your mood feel heavier.
Increased rumination: You might find yourself replaying conversations or worrying about the future. These repetitive thoughts can be hard to turn off and can make depression feel worse.
Changes in your circadian rhythm: Your body follows a natural sleep-wake cycle. At night, shifts in hormones and energy levels can affect how you feel emotionally.
Feeling more alone: Nighttime can feel isolating. Other people are less available, and support can feel farther away. That sense of disconnection can make symptoms feel more intense.
More time to reflect: When the day is over, you may start thinking about unfinished tasks, mistakes, or things you wish you’d done differently. For people with depression, these thoughts can increase feelings of guilt and make symptoms feel more intense.
End-of-day fatigue: By the end of the day, your energy is lower. It can be harder to cope with stress or manage emotions, so things may feel more overwhelming.
Biological and past factors: Some people are more prone to rumination or mood changes. Genetics and past depressive episodes can increase this vulnerability.
Understanding these patterns can help you make sense of what you’re feeling. It can also be a first step toward finding ways to manage these moments more effectively.
Dig deeper:
Tips for falling asleep despite depressive thoughts
There are many strategies you can try to avoid nighttime depression and get better sleep.
Try replacing negative thoughts with positive ones. This can take some practice, but if you notice yourself ruminating while awake at night, try to switch your thoughts toward more helpful ones. For example, while your work meeting may not have ended well, remind yourself of the times you’ve done well in your job. Write down these positive affirmations or accomplishments, and read them if your nighttime depression hits.
Avoid alcohol, caffeine, and other substances close to bedtime. These substances will only make it even harder for you to fall asleep. You could opt for a hot tea instead and focus on the relaxing sensation of the mug against your hands.
Go to another room. If you spend hours tossing and turning, it can help to go to another room. If your brain starts to associate your bedroom with little or zero sleep, it can make sleeping even harder.
Set boundaries around screen time. Did you know that the blue light from screens can make it harder to sleep? Explore settings on your phone that can limit your time on apps or make a promise to yourself to not look at your phone after a certain time. Some people benefit from keeping their phone in a different room at nighttime.
Incorporate relaxation exercises before bed. Deep breathing techniques are one of the easiest ways to calm your nervous system. Studies also show mindfulness meditation can improve sleep quality.
Dig deeper:
Professional support for nighttime depression
If lifestyle changes and coping skills aren’t enough, and your sleep issues at night don’t improve or get worse, it might be time to get professional support. A number of treatments may help you with nighttime depression, including:
Cognitive behavioral therapy (CBT): CBT is one of the most common therapy types for treating depression and anxiety. This approach focuses on your thoughts, feelings, and behaviors. It can help you challenge negative patterns, like ruminating at night time, and make positive changes.
Cognitive behavioral therapy for insomnia (CBT-I): This approach to therapy can help tackle the sleeplessness that can accompany depression. CBT-I involves identifying thoughts, behaviors, and feelings that feed insomnia. It also includes experimenting with different behaviors to see what does and doesn’t help you sleep.
Antidepressants can also help. Typically, it can take four to eight weeks to know if they’re working. Everyone is different, so it’s important to work with your provider to determine if medication is the right option for your life and circumstances.
If your depression doesn’t respond to therapy or medication, you may want to discuss brain stimulation therapy with your doctor. This type of therapy involves activating or slowing down the brain with electricity or magnetic waves. You’d also probably continue therapy and medication if you’re taking them already.
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For many, masking depression symptoms during the day can lead to bottling them up until there is ‘space’ at night to unwind and offload. Taking time throughout the day to check in with yourself and meet your emotional needs can help avoid nighttime depression.
Ashley Ayala, LMFT
Clinical reviewer
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Depression can make it difficult to fall and remain asleep at night. If you think your sleep troubles may be related to depression, consider speaking with someone who can help. Therapy can offer a safe space to challenge harmful thoughts and behaviors that may be keeping you up at night. A therapist can also help you develop healthy coping skills to manage your underlying depression.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Siobhan Neela-Stock
Siobhan Neela-Stock is a writer and journalist who focuses on health, particularly mental health. She earned her master's in journalism from Northwestern University in 2018 and worked at Mashable for over two years where she focused on social good reporting.
Her writing has appeared in the New York Times, SELF, Fortune, Verywell Health, among other publications. Neela-Stock also teaches writing and journalism at several universities.
She enjoys traveling, dancing, playing dodgeball, and spending time with her loved ones.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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