Bad mood due to lack of sleep ?

Tiredness, nervousness and tension - poor or insufficient sleep not only harms our health, but can also have a significant impact on our mood. Find out here how sleep affects our psyche, whether good sleep puts us in a good mood and what you can do to start the day positively in the morning.

Table of contents

1. Good & Bad Moods
2. The Psyche in Sleep
3. How poor sleep damages your mood
1. lack of sleep
2. sleep disorders
3. Too much sleep
4. Start the day positively
5. Conclusion

1. Good & bad moods

The stressful working day, the hectic family life or the dark, cold winter days can sometimes really affect our mood and make it difficult for us to get through the day in a good mood and optimistic. 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 have an influence on our moods. It is no coincidence that we ask people in a bad mood whether they "got up on the wrong side of the bed" in the 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 important for our state of mind. Experiencing positive situations or events releases the neurotransmitters dopamine and serotonin released and we experience positive feelings 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 in Sleep

Our reward systems and the emotional processing of information are usually closely linked to sleep. Especially in the deep sleep phases our body and brain regenerate. Energy reserves are replenished, experiences and information are processed and stored in the brain. An undisturbed, peaceful sleep is therefore not only of great importance for the healthy functioning of our organism, but also crucial for our mental health and our emotional state.

And a healthy sleep-wake rhythm is also 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. In the evening, serotonin is then released into the sleep hormone melatonin which makes us tired and enables us to sleep. At night, our body is at a low point, the body temperature drops and the serotonin level falls. This is how the famous nighttime low mood occurs, which then manifests itself in nightly waking phases through negative thoughts or extensive brooding.

3. How poor sleep damages 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 and frequent sleep interruptions prevent our regeneration from taking place optimally and mean that we do not get enough deep sleep. This puts the body under stress, causing our cortisol levels to rise and leading to numerous negative consequences for our health and well-being. We are tired, have less energy, are more easily irritated and are less able to concentrate. This naturally also dampens our mood the next day and can in turn have a negative effect on 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 and thus the amount of deep sleep reduced. Various studies show that frequent awakenings had a negative effect on the subjects' mood and led to them being less receptive to positive stimuli and more receptive to negative ones. Those test subjects whose sleep was interrupted several times during the night were less sensitive to 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 not able to properly perceive and enjoy positive experiences.

But how we spend our waking phases at night is also crucial. If it is difficult to fall asleep again, the famous carousel of thoughts often starts or we put ourselves under pressure, which increases the stress level again and prevents a peaceful sleep.

Too much sleep

But also too much sleep can damage our mood and even make depressive moods worse. In addition to sufficient deep sleep, dream sleep (REM sleep), in which our brain is particularly active, is an important basis 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 a decisive factor in how we feel during the day. With a healthy night's sleep, sufficient daylight, exercise in the fresh air and positive experiences during the day, you can also support the release of happiness hormones and falling asleep in the evening. And your daily diet and vitamin supply can help you to keep your hormone levels in balance, sleep better and thus maintain a good mood. This way you can relax and fall asleep in the evening and start the day balanced, optimistic and in a good mood.

Find out how you can start your 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 mood 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 regards and see you soon!