A good night’s sleep and a positive morning can be crucial to productivity, physical health, and emotional well-being throughout the day. Experiencing sadness, fatigue, or a lack of motivation when you wake up can be concerning and disruptive—and in some cases, when it’s persistent, it may indicate the presence of a mental health condition like depression. 

“Morning depression” is a term sometimes used to describe shifts in mood that make symptoms of depression feel worse when you wake up. If you find that depressive symptoms are often more severe in the morning, it can help to know how to address such fluctuations. Below, we’re going to provide an overview of “morning depression” and discuss treatment options.   

A brief overview of morning depression

If you have symptoms of depression in the morning (or more intense symptoms of depression in the morning than any other time), you may be wondering about their source.

Diurnal mood variation is included in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a symptom of major depressive disorder with melancholic features, a subtype of major depression. In addition to major depression, diurnal mood variation is thought to sometimes arise in other mood disorders as well, such as rapid-cycling bipolar disorder. 

But what causes these fluctuations in mood? The body has certain cycles, known as circadian rhythms, that help us fall asleep at night and wake up in the morning. Depression can disrupt an individual’s circadian rhythm, causing them to struggle to wake up, which can lead to more severe symptoms of depression in the morning. Morning depression can have serious effects, potentially leading to physical health concerns, struggles at work or school, or further mental health challenges. 

Some potential symptoms of morning depression include:

• Substantially decreased energy levels at the beginning of the day

• Lack of motivation in the morning

• Trouble concentrating

• Agitation or frustration

• Sleeping considerably longer than normal

If you think you may be living with morning depression or a similar mental health challenge, a healthcare professional can provide you with a screening and determine whether further testing and treatment are necessary. 

Treatment for morning depression

The first-line treatment for major depression and other depressive disorders is typically talk therapy, sometimes in combination with medication. Additionally, there are several coping strategies that can be implemented in your everyday life that may help you get more restful sleep and feel better in the mornings. If you’re looking to better manage morning depression, a healthcare professional can help you develop a treatment plan that works for you. 

Therapy

There is a large body of evidence suggesting the efficacy of psychotherapy in addressing symptoms of depression. Talk therapy can help you identify potential sources of morning depression symptoms, develop coping strategies, and address any possible comorbid conditions. A therapist can also provide emotional support and help you connect with useful resources. 

Medication

A wide range of medications have been developed to help reduce symptoms of depression. Some of the most common depression medications are selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), monoamine oxidase inhibitors (MAOIs), and tricyclic antidepressants. Always consult with a healthcare professional for medical advice prior to starting or stopping any medication. 

Lifestyle changes that may help with morning depression

Coping strategies incorporated into your everyday life can complement the above forms of treatment and serve as part of a holistic treatment plan. The following are several lifestyle changes that may improve symptoms of morning depression.

Develop a healthy sleep routine

Typically, one of the most important steps you can take toward reducing diurnal mood variation is getting quality sleep regularly and ensuring your sleep/wake times are in sync with your body’s circadian rhythm. Experts suggest exposing yourself to sunlight when you wake up in order to promote synchronicity with your body’s biological clock. In some cases, light therapy may also be recommended by your doctor. The importance of consistency when it comes to your sleep schedule can also not be overstated. Going to sleep and waking up at similar times each day can contribute to good sleep hygiene. 

To help you get to sleep at night, consider creating a regular bedtime routine. This can include tending to personal hygiene, drinking a cup of herbal tea, reading, journaling, stretching, or doing other calming activities that help you wind down. Maintaining a restful environment can also help. Try to eliminate noise and light from your room while keeping the temperature cool. You may also want to avoid your phone and other screens for at least an hour before bed. 

Exercise regularly

Research consistently demonstrates the connection between physical activity and improved symptoms of depression. Exercise can produce mood-boosting endorphins that may counteract feelings of sadness or a lack of motivation. It can also help alleviate symptoms of physical health concerns that may contribute to morning depression. Furthermore, exercise may help improve sleep by helping control the circadian rhythm. Consider joining a gym, going for regular walks, or creating an at-home workout routine. 

Lean on your support system

Social support can have research-backed benefits when it comes to both depression and sleep. In one study, for example, researchers found that participants who reported having strong social support had a 63% lower chance of experiencing exacerbated depression symptoms than those who did not, along with a 52% lower chance of experiencing poor-quality sleep. A robust support network can provide you with encouragement, care, and guidance as you navigate morning depression. In addition to reaching out to friends and family members, you might consider joining a support group, which can help you connect with people who are experiencing similar challenges.

Meditate

Stress is a common factor in major depressive disorder. Worry and overwhelm first thing in the morning can worsen your symptoms and may even develop into a comorbid anxiety disorder. To help alleviate stress, consider meditating when you wake up. Meditation can help you quiet your mind, focus, and relax. For example, the findings of one randomized controlled trial suggest that students who regularly meditated experienced significant reductions in stress and depression. 

There are several different forms of meditation you can practice, including mindfulness, transcendental, and breath awareness. Guided meditations—in which someone talks you through the process of meditating—can be found online, through apps, or on streaming services.   

Limit alcohol consumption

There is a large amount of evidence to suggest that alcohol may both exacerbate symptoms of depression and disrupt the body’s circadian rhythm. Alcohol can have an especially detrimental effect on sleep when consumed shortly before bed. Consider limiting alcohol consumption (particularly in the hours before bedtime) or abstaining altogether. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Eat nutrient-rich foods as often as possible

Eating nutrient-dense foods as often as possible may help improve the quality of your sleep and your emotional well-being. Many experts recommend incorporating foods from the Mediterranean diet, which centers around the consumption of fruits, vegetables, legumes, nuts, healthy fats, and fish. When it comes to managing morning depression, although everyone is different, it may be particularly helpful to eat a substantial breakfast that’s high in protein, which can boost your energy, lower cortisol levels, and help with cognitive function. Consult a nutritionist before significantly altering your eating patterns.

Seeking therapy for morning depression

As outlined above, therapy is usually the first-line treatment for symptoms of depression, including morning depression. If you’d feel most comfortable meeting with a therapist to address your symptoms in person, you can look for a provider in your area or ask your insurance company for a list of covered providers. If you’d prefer to meet with a provider remotely from the comfort of home, you might explore online therapy.

Research suggests that online therapy can address both depressive symptoms and sleep disruptions. For example, in a meta-analysis of studies, researchers indicated that online therapy can be an effective method of treatment for comorbid insomnia and depression. Additionally, the analysis notes that online therapy platforms can help users circumvent some common barriers to treatment, such as cost, geographical limitations, and time constraints. 

If you’d like to learn more about addressing morning depression or similar concerns, consider connecting with a licensed therapist online. With an online therapy platform like BetterHelp, you can meet with a therapist remotely, which can be helpful if depression symptoms make it hard to leave home.