Late-night blues

With darkness comes… sadness? Whether you’re an early bird or night owl, it’s not uncommon to experience depressive symptoms, anxiety, or negative thoughts late at night. Speaking to the New York Times, clinical psychiatrist Theresa Miskimen sums up the particular brand of ennui that accompanies what some call nighttime depression as “that feeling of: There’s no joy. My life is so blah.”

The why: A lot of our late-night gloominess actually comes down to our body clock, or the system that controls when we feel like we need to eat, sleep, and engage in other critical functions. If our body clock and sleep schedule aren’t aligned, many systems in the body become less efficient — with significant knock-on effects for your mood. For example, studies have found that working the night shift is associated with a higher risk of physical and mental health issues, including depression.

What’s the solution? The first step is to establish a healthy sleep schedule. According to Sarah Chellappa, an associate professor at the University of Southampton, this means sleeping and waking up at consistent times, not napping during the day, and avoiding screens and electronics an hour before bed. The TL;DR? Say farewell to falling asleep while scrolling.

Other factors: Physical factors, such as consuming too much caffeine or a heavy dinner, can also interfere with sleep and lead to or exacerbate depressive symptoms. So too can your thought patterns, like ruminating or stressing out about big decisions. Mornings may be a better time to sweat the serious stuff, says Alfred Lewy, a professor emeritus of psychiatry at Oregon Health & Science University. “When you wake up in the morning, your mood should brighten, and you should have a less pessimistic outlook on what you were so distraught about a few hours earlier,” he said.

When to seek help: If your negative mood continues over the course of days or weeks, and is accompanied by fear, paranoia, and impulsivity, it might be best to see a health care provider.

Your caffeine addiction just got the greenlight: The morning cup of coffee is a much-cherished — and often much-needed — part of many of our morning rituals. As it turns out, it also may have some pretty significant health benefits too. According to a recent study on caffeine and health, coffee consumption is linked to a lower risk of diabetes, Parkinson’s disease, cancer, and certain cardiovascular conditions. “Overall, coffee does more good than bad,” said Rob van Dam, a professor of exercise and nutrition sciences at the Milken Institute School of Public Health.

The experts have spoken — but how much coffee is too much coffee? While we’ve all experienced the caffeine jitters, coffee can have more pernicious side effects as well. A racing heart, anxiousness, nausea, and trouble sleeping can all be caused by excessive caffeine consumption, says Jennifer Temple, a professor of exercise and nutrition sciences at the University at Buffalo. Other side effects include headaches, acid reflux, and possibly even tremors or vomiting, says Dr Adrienne Hughes, a medical toxicologist and an assistant professor of emergency medicine at Oregon Health and Science University.

Happily, serious side effects like these are a relatively rare occurrence. According to Dr Hughes, you would need to consume at least 10k mg of caffeine — or the equivalent of about 50 to 100 cups of coffee, depending on the strength — for it to be potentially fatal. Caffeine-induced rises in blood pressure and heart rate are not uncommon, but rarely approach dangerous levels.

Still, it’s important to take into account your medical history and tolerance to caffeine when assessing your optimal intake. Those who are prone to abnormal heart rhythms may be more sensitive to the side effects of coffee, for instance. The rate at which your body breaks down caffeine also varies from person to person — think of that one friend you have that has an espresso shot at night and falls asleep without issues, versus the other who won’t have a drop past noon.

At the end of the day, it comes down to how your body responds: According to the US Food and Drug Administration, the average adult can safely consume 400 mg of caffeine — around two to three 12 oz cups. But according to Dr Temple “you just kind of have to listen to your body. If you’re starting to feel nauseous or jittery or anxious, maybe cut back. If it’s affecting your sleep, cut back,” she said.