Bad mood because of lack of sleep?

Tiredness, nervousness, and tension – poor or insufficient sleep not only harms our health, but can also significantly impact our mood. Learn more here about how sleep affects our psyche, whether good sleep puts us in a good mood, and what you can do to start the day on a positive note.

Table of contents

1. Good & bad moods
2. The psyche during sleep
3. How poor sleep harms your mood
1. lack of sleep
2. Sleep disorders
3. Too much sleep
4. Start the day positively
5. Conclusion

1. Good & bad moods

Stressful work routines, hectic family life, or dark, cold winter days can sometimes really dampen our moods, making it difficult for us to get through the day in a good mood and with optimism. Our psyche reacts every day to numerous internal and external stimuli that arouse emotions and influence our well-being and state of mind. But our sleep can also influence our moods. It's no coincidence that we ask people in a bad mood if they "got up on the wrong side of the bed" this morning.

The basis of our emotional reactions, feelings, and sensations lies in our brain, more precisely in the so-called limbic system. This is where internal and external stimuli are recorded and processed, for example, linked to memories, and an emotional reaction is triggered by the release of various hormones. The reward system in our brain is also particularly crucial for our state of mind. Experiencing positive situations or events triggers the release of neurotransmitters such as dopamine and glucocorticoids, also known as the happiness hormones. Serotonin released, and we experience positive emotions such as happiness, joy, or optimism. Serotonin also has a calming effect on our nerves and well-being, promotes inner balance, and indirectly also promotes our sleep.

2. The psyche during sleep

Our reward systems and the emotional processing of information are usually strongly linked to sleep. Especially in the Deep sleep phases Our body and brain regenerate. Energy stores are replenished, and experiences and information are processed and stored in the brain. Undisturbed, restful sleep is therefore not only vital for the healthy functioning of our organism, but also crucial for our mental health and emotional state.

And a healthy sleep-wake rhythm is good for our mood, which in turn has a positive effect on sleep itself. During the day, the body releases more Happiness hormone serotonin which promotes a positive mood, calms our nervous system and counteracts negative feelings caused by stress or overstimulation. Towards the evening, serotonin is then released into the Sleep hormone melatonin This makes us tired and enables us to sleep. At night, our body's performance is at a low, our body temperature drops, and our serotonin levels plummet. This creates the famous nighttime low mood, which then manifests itself in waking phases through negative thoughts or excessive rumination.

3. How poor sleep harms your mood

Scientific studies have shown that our mood is influenced by the length of our sleep, but especially by the quality of our sleep.Why is that?

lack of sleep

lack of sleep Frequent sleep interruptions prevent optimal recovery and result in us not getting enough deep sleep. This puts stress on the body, causing our cortisol levels to rise and resulting in numerous negative consequences for our health and well-being. We feel tired, have less energy, are more easily irritated, and have difficulty concentrating. This naturally dampens our mood the next day and can, in turn, negatively impact our sleep, putting us under pressure and making it difficult to relax.

Sleep disorders

Especially the interrupted and disturbed night sleep can affect our mood and our emotional perception. Frequent awakenings disrupt the natural Sleep cycles impaired, thus reducing the amount of deep sleep. Various studies have shown that frequent awakenings had a negative impact on the subjects' mood, making them less receptive to positive stimuli and more receptive to negative ones. Those subjects whose sleep was repeatedly interrupted during the night were less able to deal with positive emotions such as joy and happiness and, on the contrary, reacted more strongly to negative feelings such as anger or fear. It also became clear that the subjects were unable to truly perceive and enjoy positive experiences.

But how we spend our waking hours at night is also crucial. If we find it difficult to fall asleep again, we often find ourselves reeling in our thoughts or putting ourselves under pressure, which increases our stress levels and further prevents restful sleep.

Too much sleep

But also too much sleep can harm our mood and even worsen depressive moods. In addition to sufficient deep sleep, REM sleep, during which our brain is particularly active, is also an important foundation for healthy brain function and a stable psyche. Studies even show that people who suffer from sleep disorders have a five-fold higher risk of developing depression.

4. Start the day positively

Good sleep = good mood? Sufficient and, above all, undisturbed sleep is definitely crucial to how we feel during the day. With a good night's sleep, sufficient daylight, exercise in the fresh air, and positive experiences during the day, you can also support the release of endorphins and help you fall asleep in the evening. And your daily diet and Vitamin supply can help you maintain hormonal balance, sleep better, and thus maintain a good mood. This allows you to fall asleep relaxed in the evening and start the day feeling balanced, optimistic, and in a good mood.

You can find out how to start the day more motivated with the perfect morning routine in this article.

5. Conclusion

• Our mood is determined by positive or negative emotional reactions in the brain

• Lack of sleep, sleep disorders and even too much sleep harm mental health and stand in the way of positive emotions and moods

• Negative feelings affect the mind and in turn disturb healthy, restful sleep

• Healthy sleep, sufficient exercise and the right diet promote the release of happiness hormones and have a positive effect on your mood.

Best wishes and see you soon!