STRUGGLING with DEPRESSION, ANXIETY, or BIPOLARITY? LEARNING can really HELP. Start with ARTICLES above or Topics below. Ty! Bill

“BOTTOM of the Morning to Ya’!” Whatcha’ Need to Know About MORNING DEPRESSION

Why am I depressed in the morning

“This just has to stop. Not only am I waking-up two hours before the alarm, I can barely get out of bed when it’s time. And the dread, the heaviness, the hopelessness – the dark depression. Yeah, I can’t live like this anymore.”

Still, research tells us any misalignment of internal clock, sleep, and external light/dark cycle can generate mood changes – especially in vulnerable individuals (mood and anxiety disorders?).

For some, having a rough time getting after it in the morning is just the way it goes. “I’m not a morning person.” We hear it all the time.

But then there are those for whom most every morning is a deep and dark depressive hell. Now, they may feel better as the day goes on; however, it’s so hard to get through their frightening morning reality.

And that’s what I’m referring to as “morning depression.” And that’s what we’re going to try to understand.

Want to tell you up front, we’re not going to get into “repairs.” Just not enough room. However, when you come to understand what may be causing your morning depression, you’ll be equipped to do your due diligence and pursue customized solutions.

Fair enough?

Oh, before we get started, I want to mention this is Chipur article #700, dating back to July 28, 2009. Crazy, right? Wouldn’t have happened without my valued readers, so thank you.

Diurnal Mood Variation

To help us understand morning depression, we need to learn about something known as diurnal mood variation (DMV). Keyword, diurnal: behavior characterized by activity during the day, with a period of sleeping, or other inactivity, at night.

In putting this section together, I turned to a fascinating article written by Anna Wirz-Justice, PhD – “Diurnal variation of depressive symptoms.” Now, Dr. Wirz-Justice refers to “variation of depressive symptoms,” and, of course, we’re discussing “mood variation.” We’re in the same ballpark.

Okay, the good doctor kicks things off by stating diurnal variation (DV) with early-morning worsening is considered a core feature of melancholia. What’s that? Well, these days it’s used as a major depressive disorder (MDD) diagnostic specifier, which includes symptoms such as loss of appetite, excessive guilt – early morning awakening and worse mood in the morning.

And, by the way, early-morning worsening isn’t the only pattern, as often an afternoon slump or evening worsening occurs.

Now, hear me out. Experiencing morning depression doesn’t 100% equate to having MDD – with melancholic features, no less. In fact, folk considered to be “nonclinical” can have diurnal mood swings. Indeed, studies have shown that mood follows a circadian rhythm with the lowest values around the time of our core body temperature minimum (4 a.m.”ish”). And any interruption in circadian rhythm can result in a mood drop – for anyone.

So don’t flip, okay?

A few more tidbits from the doc’s work…

  • A study showed that in those in the midst of a depressive episode, the lowest circadian mood occurred around the time of awakening. That shifted to several hours later, post-episode.
  • Those diagnosed with MDD/melancholic features believe their mood variations are “uninfluenceable.” Nonclinicals believe their mood variations are almost exclusively related to their own activities and/or external circumstances.
  • Evidence exists showing there are definitely circadian underpinnings to mood, and timing and duration of sleep can be a modifier.
  • Stable timing between internal rhythms such as temperature and sleep with respect to the external day/night cycle is crucial for overall well-being.

Dr. Wirz-Justice wraps things up by reiterating that mood changes throughout any given day are normal. If that’s the case, diurnal variation can’t be inherently “pathological.” Still, research tells us any misalignment of internal clock, sleep, and external light/dark cycle can generate mood changes – especially in vulnerable individuals (mood/anxiety disorders?).

Blood Sugar Levels and Sleep

Blood sugar and moodLet’s talk about the potential role of low blood sugar (hypoglycemia) in morning depression. Okay, a bit of biochemistry first.

Our blood sugar levels are chemically regulated by the hormones insulin and glucagon. Glucagon increases blood sugar, insulin decreases it.

Go figure, the amount of sleep we get impacts the release of glucagon and insulin. Hence, regulating our sleep patterns help keep blood sugar levels within the norm during our waking hours.

Now, blood sugar levels rise and fall during waking and sleeping hours. After at least eight hours of not eating, our blood sugar level is typically between 70-100 mg/dL. The level pops-up after eating; however, drops to less than 180 mg/dL two hours after.

With glucagon at work, our blood sugar levels start to rise in the evening and peak about three to four hours after falling asleep. And then along comes insulin to bring it down as an eight-hour sleep cycle ends. Could this drop generate morning depression? Hmmm.

Sleep-Deprivation and Other Effects on Blood Sugar

Fact is, “short-sleepers” have a much higher risk of developing impaired fasting blood sugar levels than “regular-sleepers.” Factors such as age, gender, and family history of diabetes can aid in determining the level of risk.

Some folk experience increased irritability or sad mood when they’re experiencing a rapid change in blood sugar level. That can be a decrease, but still in normal range (80-130 mg/dL), and it can be when levels are low (below 70 mg/dL). Then there are those who may experience irritability or sadness when blood sugar levels are high (250 mg/dL +).

In either case, changes in mood tend to be temporary and will be reduced or cease when blood sugar levels return to target range.

The Transition to Reality Crash

As we tie a bow on this info-jam piece, I want to mention a phenomenon I’ve always believed to be at play with morning depression (and anxiety). I’ve affectionately named it the Transition to Reality Crash. And it especially applies to those who are, at baseline, lowish-mood or anxious.

Even in particularly depressed or anxious times, most of us can manage to pull-off at least a couple hours of sleep, leaving our woes behind. Yeah, but then it’s time to wake-up, and it doesn’t take long for our misery to resurface. Ouch!

It’s my opinion the onslaught can be a bit much to handle. And let’s keep in mind we haven’t had much time to crank-up our trusted defenses. Indeed, we’re rather – raw. Good news is, we can expect a significant improvement in fairly short order. The bad news is, getting through it is such a drag.

All Done (Really)

Believe it or not, “all done.” You really got your money’s worth with this piece, but the subject matter merited the word-count.

Morning depression is dark and awful, no doubt. However, with knowledge and insight, it’s treatable. And if you’re a sufferer, it’s my hope you’ll take what you’ve picked-up here and pursue those “customized solutions.”

If you have experience with morning depression, and have developed management strategies and techniques, would you share in a comment?

And don’t forget to read Dr. Wirz-Justice’s article. Well worth the time.

Yes, 700 Chipur titles await your perusal. Go ahead and check ’em out.

  • Kate

    I have definitely experienced this! Less at times and definitely less when people talk to me less and let me wake up. Not to say they are bad for talking to me I just need more time to wake up in the morning. Some things I’ve done is let people know this. This way they don’t take it personally and it actually helps me as others aren’t getting annoyed by it and making it, or at least making me think, it is worse. I also find going to sleep earlier and getting up earlier has helped. Of course we can’t always control how we are going to sleep, but this also gives me more time, which is especially helpful if I have to do something I really don’t feel like doing that day. Great read! Thank you!

    • Hey, Kate! Thank you for your visit and participation. I (we) appreciate you sharing your experience. See, that’s the thing – I can write ’til the cows come home and have a measure of positive impact. However, when readers chime-in in the comment section, it brings so much more to those checking-in down the road. And it’s especially important with an article like this in which I couldn’t really include much in the way of “repairs.”

      I wholeheartedly endorse what you said about letting those around you know of challenging times/situations. It makes things so much easier and less stressful for everyone. And I’m glad you shared your sleep timing routine. Perhaps it’ll do the job for others.

      Appreciate you, Kate. Don’t be a stranger, and keep those comments coming…

  • Gus

    Me too, experience morning grogginess all the time, mind not working well, body very heavy. feeling very flat. Strongly associate this with my feelings of ‘depression’. Things that work for me are giving myself time to wake up on my own, before my partner gets up for breakfast. Music is great help, but can disturb others. Its energy helps me a lot. If I can force myself to stretch or even move to the music, it helps a lot. Energising and stretching the body is one of the best things to do, even though it is one of last things I want to do. The few times I get myself together and do yoga or go to the gym first thing in the morning (only a rare occurrence), I have had a much better day.

    • Hey, Gus…

      Thank you for visiting Chipur and participating. It’s how we collect good associations, strategies, techniques for those who come-by in the future.

      I can especially identify with the gym thing. When I hit it in the a.m., as in to start my day, things go much better for the duration. Sure, gyming-it in the evening is better than nothing; however, doing so first thing makes a huge difference.

      Best to you, Gus. Please continue to check-in and contribute…