How can working the night shift lead to depression?

Up to 11 million American workers work the night shift (or graveyard shift). This means they’re typically waking up to go to work as the rest of the world is winding down for bed and going to bed after the sun comes up. Night shift work has some benefits — including premium pay, which leads many people to continue choosing this shift. But there are potential risks to your mental health to consider. 

Research has shown that people who work the night shift are significantly more likely to experience depression. Studies have found that working nights can increase your risk of depression by up to 33%. But there are ways to keep your body’s rhythms as regular as possible and take care of your mental health while you work the night shift.

Can night shift make you depressed?

Night shift doesn’t cause depression for everyone, but it can put you at significantly higher risk. This is significantly related to the way that working the night shift affects your sleep patterns and circadian rhythm. The circadian rhythm is a 24-hour “biological clock” that regulates many of your body’s functions, including sleep, wakefulness, hormone release, digestion, body temperature, and more.

Exposure to natural sunlight is thought to be one of many factors that influence your circadian rhythm. To put it simply, being exposed to bright light helps your body wake up, and the lack of light in the nighttime signals to your body that it’s time for rest.

If you work the night shift, your circadian rhythm may become off balance. Your sleep patterns — waking up at night and going to sleep when there’s daylight — don’t allow your internal clock to work like it’s supposed to. This can lead to a wide range of mental health problems, including shift work sleep disorder (SWSD).

SWSD is a sleep disorder that’s officially listed as “circadian rhythm sleep disorder, shift work type” in the Diagnostic and Statistical Manual of Mental Disorders (DSM). Up to 43% of people who work nontraditional shifts, like night shifts, live with SWSD. 

Although shift work sleep disorder is a sleep disorder and not a depressive disorder, it’s highly linked to depression. When you’re not getting restful sleep and your circadian rhythm is disrupted, you’re more at risk of developing depression.

In addition to circadian rhythm disruptions, there are other things about working the night shift that could contribute to depression as well. These include:

• Effects to your primary relationship: If you and your partner work opposite shifts, you might feel like you’re never able to spend quality time with them. This can affect your relationship and contribute to feelings of loneliness.
• Lack of social life: It might also be difficult to maintain a healthy social life when you work the night shift — especially if your social circle works traditional shifts. This could also make you feel lonely or isolated.
• Less time in nature: You might spend less time in nature if you’re sleeping during daylight hours. Research shows that having less access to green spaces is associated with higher rates of depression.
• Financial difficulties: Despite the perception that people work night shifts because of premium pay, research shows that a significant portion of shift workers live in poverty. For example, one study found that shift workers were more likely to experience food insecurity than people who work traditional shifts. These financial difficulties could contribute to depression for some people.

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Symptoms of night shift depression

Depression associated with working the night shift can have the same symptoms as major depressive disorder (MDD). You might also experience symptoms of shift work sleep disorder in addition to depression.

Some specific symptoms you could experience include:

• Feeling persistently sad, hopeless, or empty
• Experiencing irritability or frequent mood swings
• Having trouble sleeping during the day, even when you’re exhausted
• Struggling to stay awake when you’re at work
• Sleeping excessively during your days off but still feeling fatigued
• Losing interest in hobbies or activities you usually enjoy
• Struggling with focus, memory, or decision making
• Feeling disconnected from friends and family, potentially due to your schedule
• Craving unhealthy foods or experiencing changes in your appetite
• Experiencing frequent headaches, stomach issues, or other physical complaints
• Missing work or having difficulty maintaining your performance on the job
• Feeling like your schedule makes it impossible to have a balanced or fulfilling life
• Experiencing suicidal thoughts*

If you notice these symptoms, it’s important to take them seriously and reach out for support.

*A note on safety: If you or a loved one is in emotional distress or a suicidal crisis, don’t hesitate to call or text 988. The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors.

Self-care for night shift workers

Even if you know that shift work is contributing to your depression, it might be hard to change your schedule. Still, if you can’t get another job or change your working hours, there are ways to take care of yourself to protect your mental health as much as possible.

Use light strategically

Light plays a big role in regulating your circadian rhythm, so it’s important to use it in ways that help support your schedule. When you wake up before work, even if it’s dark outside, expose yourself to bright light to help signal your brain that it’s time to be awake and alert. 

Many people use bright light boxes. When your shift is over and you’re preparing to wind down, avoid harsh or bright lighting and try using dim lights instead. If you’re trying to sleep during the day, blackout curtains or a sleep mask can help mimic nighttime conditions and make it easier for your body to rest.

Build a community

Working nights can feel isolating — especially if your schedule makes it harder to see family and friends. But having people to talk to and share your experiences with can make a big difference. 

Try connecting with other night shift workers, either at your job or through online communities, who understand the unique challenges of your schedule. It can also be helpful to plan quality time with loved ones so you don’t feel disconnected, even if it requires being more strategic.

Exercise

Exercise can help regulate your mood, reduce stress, and improve your sleep quality — all of which are especially important for night shift workers. It doesn’t have to be anything intense or time-consuming. Even a short walk, stretching routine, or quick workout can help you feel more grounded. 

Try to find a time to move your body that works best with your energy levels — whether it’s after your shift, after you wake up, or even during breaks at work. 

Eat regular meals

Your eating habits can change when you’re working nights because you might be working or sleeping through “traditional” meal times. But sticking to regular meals can help keep your body on schedule and make sure that you’re getting the right nutrients. 

Plan your meals in advance and try to include foods that give you lasting energy, like lean proteins, whole grains, and fresh fruits and vegetables. It’s also a good idea to pack healthy snacks for your shift so you’re not relying on late-night fast food. Avoid eating heavy meals right before bed, as this can make it harder to fall asleep.

Keep regular shifts

If you have a choice, try to keep your schedule as consistent as possible. Switching between day and night shifts, or having an irregular schedule, can make it harder for your body to settle into a rhythm. 

When you’re on a regular night shift schedule, your brain and body can adjust more easily, even if it still may be difficult to sleep. If possible, talk to your employer about keeping your shifts consistent to give your body the chance to get into some kind of routine.

How professional support for depression can help

If you’re experiencing signs of depression, therapy can help. A therapist will work with you to find ways to manage depression that can come with working the night shift. Depression can often change your thinking patterns, and you might notice spirals of negative thinking and self-talk. A therapist can help you reframe your thoughts and learn strategies to cope with painful emotions.

A therapy method that can help with night shift-related depression is cognitive behavioral therapy (CBT). This type of talk therapy focuses on identifying and reframing negative thoughts. It’s shown to be an effective treatment for depression.  

In some cases, a mental health treatment plan might include medication or supplements to help with depression or insomnia symptoms. It’s important to work with your provider to determine the right approach for you. 

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Working the night shift is a personal choice, and it can make sense for your goals and lifestyle. Although research shows the risk is higher, not all shift workers develop depression. But it’s important to understand the risks so you can be aware of any symptoms that arise. If you do feel that shift work is contributing to depression for you, therapy can help.

Rula has connected patients and therapists for millions of successful therapy sessions. Our 10,000+ therapists have a wide range of availability, which means that you can schedule sessions at times that work for you and your schedule.

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