A study from University College London found that people tend to feel most depressed around midnight. Researchers tracked 49,218 adults over approximately two years and discovered that while participants felt their best in the morning, their moods tended to decline as the day progressed into the evening.
Physiological factors contribute to this pattern. At night, serotonin levels decrease, which helps alleviate negative emotions. Dr. Rostislav Ignatov, a researcher who participated in the study, stated that hormonal changes over time also affect brain structure, making individuals more sensitive to negative emotions. In addition to serotonin, hormones such as cortisol and melatonin influence emotional changes.
For individuals struggling with sleep due to these hormonal effects, the following techniques may help:
1. Military Sleep Method
Developed by U.S. Navy exercise psychologist Lloyd Bud Winter, the “Military Sleep Method” was designed to treat sleep disorders in many U.S. Navy fighter pilots after World War II.
This sleeping method encourages individuals to lie on their backs without curling up. First, they should lie flat and extend their arms and legs while relaxing. The palms should face upward, and it is important to keep the shoulders relaxed. Next, close your eyes and breathe slowly, beginning to relax the face, shoulders, arms, wrists, thighs, calves, and feet, in that order. Repeat this process at least three times.
2. 4-7-8 Breathing Method
This technique relaxes the body and alleviates stress to promote sleep. Count to four in your mind while inhaling. Slowly close your mouth and breathe in through your nose. Lightly place your tongue against the roof of your mouth or let it rest naturally. Hold your breath to the count of seven. Finally, exhale through your mouth for the count of eight. This breathing technique, which utilizes rhythmic breathing, effectively lowers heart rates and relaxes the body, helping to eliminate insomnia.
Meanwhile, a joint study by the American Academy of Sleep Medicine and the Sleep Research Society in 2015 recommended that adults get more than seven hours of sleep. Sleeping less than seven hours increases the risk of death from weight gain, obesity, diabetes, heart disease, and high blood pressure.
Around the same time, the National Sleep Foundation also released guidelines on recommended sleep durations. Newborns need 14 to 17 hours, infants require 11 to 14 hours, preschoolers should get 10 to 13 hours, elementary school children need 9 to 11 hours, teenagers should aim for 8 to 10 hours, adults require 7 to 9 hours, and older adults should get 7 to 8 hours.
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