We'd like to give you all a big thanks for all the support that you've given us.

我們很感謝你們的支持。

It's our mission to make psychology and mental health more accessible to everyone.

我們的任務就是讓更多人了解心理與精神健康。

So, let's begin.

我們開始吧！

Have you ever experienced sad moments particularly when you're about to sleep?

你曾經在即將入睡之際，感受到悲傷嗎？

Do you tend to feel more depressed during the night?

你更容易在夜晚時感到沮喪嗎？

This can be explained by a mood disorder called night-time depression.

這可以用「夜晚憂鬱」這項情緒失調症來解釋。

In this video, we'll be talking about the factors that may lead to worsening feelings of depression at night.

在這部影片中，我們將會談論導致情緒在夜晚惡化的原因。

Before we begin, we would like to mention that this video was created for educational purposes only.

在開始前我們想要說的是，這部影片僅是以教育為目的。

We highly recommend that you consult a mental health professional if you have any questions about your personal mental health.

我們強烈建議，如果你有任何精神健康上的問題，請向精神健康相關的專業人員諮詢。

With that said, here are six reasons why you feel more depressed at night.

儘管如此，以下有六個你在夜晚感到憂鬱的原因。

One, you feel lonelier during night time.

1. 在夜晚時感到無比寂寞。

Do you live by yourself like me?

你跟我一樣自己住嗎？

Does winding down at the end of the day bring you a feeling of loneliness?

在一天的結尾放鬆下來後感到寂寞嗎？

If you live alone, there may be fewer distractions to keep you from ruminating on negative thoughts especially at night.

如果你一個人住，可能會有較少可以分心的事物，讓你不再反覆思考負面想法。

With the lack of interaction or companionship, thoughts of loneliness or isolation may kick in and make you feel worse during the night.

缺少互動和陪伴，寂寞孤獨的想法就會趁虛而入，並讓你在夜晚時感到難受。

Two, you ruminate more on before you go to bed.

2. 你在睡前會反覆思考。

Do you stay up thinking about your past mistakes?

你熬夜思考過去犯的錯誤嗎？

Are you kept awake by thinking about what could have happened if you had made different choices some time ago?

你睡不著，思考如果那時候做了不同的選擇，會發生什麼事？

Oftentimes one of the main reasons we remain awake is negative thinking.

負面思考常常是我們保持清醒睡不著的主因之一。

While reflection is a great way to evaluate yourself to become a better person, excessive rumination may lead to anxiety or depression.

雖然反思是一種方式，可以評估自己並讓自己變成更好的人，但過度反覆思考可能導致焦慮或憂鬱。

Number three, there's too much light in your room.

3. 你房間有太多光線。

Do you sleep with the lights on?

你睡覺時開燈嗎？

Is there a slip between the curtains that allows light to sneak in or is the light from outside your door shining it?

窗簾之間有縫隙可以透光或是門外的光線照進房內？

According to studies by the American Journal of Epidemiology, the source of light can disrupt your sleep cycle which causes symptoms of night-time depression.

根據美國流行病期刊的研究，光線來源可能中斷睡眠週期，並造成夜晚憂鬱的症狀。

So it's important to maintain a dark environment so that our brain can adapt to the resting process.

所以維持黑暗的環境是很重要的，如此一來我們的大腦才可以適應休眠過程。

Four, your circadian rhythm is not coordinated.

4. 你的生理時鐘不協調。

Have you ever experienced jet lag?

你曾經經歷過時差嗎？

And this is when your circadian rhythm or internal body clock is not used to the new timezone you're in.

這就是你的晝夜節奏或是體內生理時鐘不習慣你處在的新時區。

Your circadian rhythm often tells you the time to stay active and the time to rest.

生理時鐘通常會告訴你什麼時候該活躍以及什麼時候該休息。

However, if it's not properly maintained due to sleeping at odd hours or because of jet lag, you may become prone to developing the symptoms of night-time depression.

然而，如果在不固定的時間睡覺或是因為時差，你可能易於患上夜晚憂鬱的症狀。

Number five, you work or study at night.

5. 你在晚上工作或讀書。

Guilty...

好罪惡...

Does your job require you to work at night, or do you go to night school?

你需要在晚上工作或是你是上夜間部嗎？

When you work or study at night, you may end up sleeping at odd hours or getting rest only in the morning.

當你在夜晚工作或讀書，你最終會在不固定的時間睡覺或是在早上時休息。

Since you can't sleep at night and daylight can interrupt your sleep cycle, you may find yourself having trouble sleeping over time.

因為你無法在夜晚時睡覺，而在白天睡覺會干擾你的睡眠週期，你會發現自己逐漸難以入睡。

This may increase your chances of unwanted exhaustion and night-time depression symptoms.

這可能會使你增加不必要的疲憊和夜晚憂鬱的可能。

And number six, your chronotype is disoriented.

6. 你的睡眠類型陷入混亂。

Do you feel more awake at night or feel really sleepy during the day?

你在夜晚感到清醒或是在白天感到非常想睡嗎？

Chronotype refers to the signal in your body that tells you the appropriate sleeping time.

睡眠類型意指身體的信號，告訴你正確的睡眠時間。

If you sleep when you're not sleepy and stay awake when you are, you may be more prone to the risk of feeling depressed over time.

如果你在不睏的時候睡覺，或是在睏的時候保持清醒，你可能會隨著時間容易有感到憂鬱的風險。

This habit can worsen the symptoms at night leading to difficulty in falling asleep, feelings of hopelessness, anxiety and isolation.

這項習慣會加劇夜晚時症狀，導致難以入睡、充滿絕望感、焦慮及孤獨。

Do you experience feelings of depression during night time?

你在夜晚時感受到憂鬱嗎？

Let us know in the comments below.

在下方留言讓我們知道。

Also, if you know someone who may benefit from online counseling, we have actually partnered up with betterhelp an affordable online counseling platform that you can utilize.

此外，如果你知道需要線上諮詢幫助的人，我們其實有與線上諮詢平台 betterhealth 合作，你可以使用這個平台。

And if you need to get your mind off some thoughts, they're also accessible at night.

如果你需要擺脫一些想法，這個平台在夜晚時也可以使用。

The link will be in the description box below.

平台的連結會放在下方的資訊欄中。

We'll see you next time.

我們下次見。