Decoding Daily Mood Swings: A scientific Outlook

Have you ever noticed your mood shifting throughout the day? science suggests these fluctuations are not just in your head. A recent observational study in BMJ Mental Health, analyzing nearly 50,000 individuals, reveals that our mental state, including aspects like depressive symptoms, anxiety, happiness, and life satisfaction, tends to be better in the morning and dips to its lowest point around midnight.

The Science Behind the Swings

Feifei Bu, a researcher at University College London, explains, “Our study suggests that the health mental and well-being of the people may fluctuate throughout the day and that, in average, the people seems to feel better in the morning and worse at night”. This aligns with previous findings. As a notable example,a 2011 study in Science analyzed millions of Twitter posts,concluding that people generally wake up in a good mood,which deteriorates as the day progresses.

These shifts can be attributed to physiological and hormonal changes linked to our biological clock. “Such as, the cortisol reaches its maximum level shortly after we wake up and, on the contrary, has its lowest levels around bedtime,” Bu notes.

additional Factors influencing Mood

Diego Carracedo, a clinical psychologist, adds that accumulated stress and mental and physical exertion throughout the day can diminish our coping abilities and mood.The silence of the night, after a busy day, also plays a role. “Some studies point out that, as we are usually busy during the day, working and more accompanied, it is at night when we can stop and have more time for reflection, rumination and internal confrontation with emotions and negative thoughts. This,for example,usually happens a lot to people who also have insomnia,which is usually very associated with sadness and anxiety.”

Beatriz Rodríguez Morilla, a psychology researcher, also points to increasing sleepiness affecting mood, along with potential anxiety or frustration from uncompleted tasks.

The Role of Chronotypes

People have different chronotypes, with some being more morning-oriented (“larks”) and others more evening-oriented (“owls”). Larks tend to wake up and go to bed earlier, while owls prefer to stay up late. Rodríguez Morilla notes that the studyS limited consideration of chronotypes is a weakness,as only 20% of participants where under 30,the age group most inclined to be evening chronotypes.

“the previous evidence shows in a quite consistent way that the effect of the time of the day over the mood is modulated by the chronotype, so that the people of each chronotype usually experiment a better mood in their optimal moment of the day: in the morning in the case of the morning people and in the afternoon/night in the case of the evening people,” she argues.

Practical Implications for Daily Life

Carracedo suggests organizing your day to leverage morning hours for demanding tasks and avoid importent decisions late in the day. Rodríguez Morilla emphasizes knowing your chronotype and aligning tasks with your peak performance times, reserving easier tasks or relaxation for suboptimal hours.

Carracedo also recommends balancing demanding and rewarding activities and finding emotional regulation strategies like sports, social contact, meditation, or writng. Maintaining regular sleep schedules and getting daylight exposure are also crucial for biorhythm stability.

Aquí no hay panaceas, cada uno tiene que identificar las suyas: deporte, contacto social, meditación, escritura, combinación de varias…
Diego Carracedo, Psychologist

Seasonal Mood Variations

The BMJ Mental Health study also confirmed that mood fluctuates with the seasons, with mental health and well-being being better in summer and worse in winter.

Rodríguez Morilla explains that the amount of daylight is a key factor. Light can directly affect mood and indirectly influence it through vitamin D synthesis and social activities.

Aunque probablemente exista una combinación de factores, se sabe a ciencia cierta que el fotoperiodo (las horas de luz) es un factor clave
Beatriz Rodríguez Morilla, Psychology Researcher

Strategies for a Better Mood

To improve your mood, consider these strategies:

• Optimize Morning Routine: Start your day with activities that boost your mood, such as exercise or a healthy breakfast.
• Schedule Wisely: Plan demanding tasks for when you feel most alert and energetic.
• Incorporate Breaks: Take regular breaks throughout the day to avoid burnout.
• Seek Daylight: Spend time outdoors, especially during daylight hours.
• Practice Self-Care: Engage in activities that help you relax and de-stress.