Morning depression is a symptom of clinical or major depression. The symptoms of depression could occur any time of the day, but for those with morning depression, they are more severe in the morning. Besides clinical depression, there might also be other causes, such as medications and other health problems. The symptoms may also be similar to other forms of depression, which require different treatments. So, proper diagnosis is essential to determine the actual cause of the signs and the appropriate treatment to take. Common symptoms of morning depression include:
- Lack of interest in things you used to enjoy
- Feeling anxious or sad
- Lack of energy to do anything
- Not wanting to go out of bed
There are things you can do to manage morning depression. But, as mentioned, it’s recommended to consult your doctor first for proper diagnosis and treatment.
Get better sleep
One of the effects of depression is lack of sleep, which makes it challenging to get up in the morning. Moreover, even if you don’t suffer from depression, not having enough sleep could cause mood swings and a lack of energy. Make your bedroom more comfortable by changing your bedsheet and blanket to clean ones, adjusting your room temperature and lighting, and keeping it quiet. In addition, do not drink caffeine and alcohol before bedtime to promote better sleep. You may also want to consider using CBD flower because of its potential to help regulate sleep. There’s anecdotal evidence which suggests it has the potential to help relieve stress and fight other symptoms of depression.
Eat the right foods
Medical professionals believe that there are foods which can help fight anxiety and depression, so you may want to include them in your diet. Examples are turmeric and fatty fish, which contain substances that reduce inflammation, thus stimulating healthy brain activity. Moreover, the amount you eat can affect the quality of your sleep. Eating too little or too much before bedtime could cause trouble sleeping.
Regular exercise helps promote sleep quality, letting you sleep continuously without disruptions. It’s also a stress reliever as it releases endorphins, known as the feel-good hormones in the body. Moreover, exercise is an effective way to manage weight, especially with a balanced diet, which can prevent OSA or obstructive sleep apnea. OSA is common in people who are overweight. It could disrupt sleep, thus causing sleepiness during the day, irritability, and lack of focus.
Establish a routine
Establishing a routine will keep you on the right track. It might be challenging at first, but it will be more manageable once you get used to it. For instance, going to bed at the same time and not performing any activities at least 30 minutes before that would help create a sleep pattern.
Write down your worries
Worrying could cause you to stay awake at night. Writing about your worries can release them from your head, which could help free your mind and get you to sleep.
If the symptoms of your morning depression get worse, talk to your therapist to further evaluate your condition and get the right treatment.