Causes and solutions for morning depression
Mornings are important moments, even critical, which determines the disposition that will accompany us for the rest of the day. Most people with depressive tendencies, but also some healthy people have an increased depressive state in the morning.
Sleep quality and disorders of circadian rhythm
The circadian rhythm is the daily cycle (approximately 24 hours) of the physiological, bio-chemical and behavioral processes of all living entities. This biological clock is responsible for establishing and controlling body temperature, heart rate, alertness and alertness.
The human body is programmed to rest during the night and be alert during the day. If the sleep during the night was not sufficient of duration or quality, and the awakening was forced (with an alarm, for example), then there is the possibility of morning depression. The circadian cycle can be affected by work during the night (night shift), time zone changes or even moving to another geographical area with a different night-day cycle than the usual one.
Other causes
Although disruption of the circadian cycle is the most important factor in the onset of morning depression, there may be other causes, such as:
In the case of people very busy or affected by daily stress, sleep represents a way of refuge from the problems they face. Waking up in the morning, means in their case the return of thoughts and problems that need to be solved.
Insomnia caused by stress or unfavorable sleep conditions (uncomfortable mattresses, loud noises, etc.) can also lead to poor morning condition.
A very low glycemic index may also be responsible for morning depression. In general, it is advisable not to skip breakfast, but to make sure it is the most important meal of the day.
Solutions for combating and preventing morning depression
- Pay attention to the daily sleep schedule and try to sleep at least 7-8 hours every night. It is important to remember that daytime sleep is not as restful as night.
- Open the windows in the bedroom before sleep and in the morning and let in the room fresh air.
- Schedule your wake time carefully so that you have enough time to have a healthy breakfast before leaving for work.
- Make sure there are no sources of light in room during sleep. In the absence of light, the body relaxes, increasing the secretion of melatonin and easily passes into the state of rest, rest.
- If you feel worried when you wake up, try to think of pleasant things, smile and talk to someone who cheers you up.
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