5 Scientific Reasons (and Solutions) For Your Crankiness - Healthline

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HealthlineSubscribeThe Science of Being Cranky

Medically reviewed by Francis Kuehnle, MSN, RN-BC — Written by Valencia Higuera — Updated on February 9, 2024

Although it may feel this way, crankiness doesn’t “just happen,” especially if there’s no specific scenario leading to your cranky mood.

Feelings of irritability and annoyance are usually a result of something going on inside your body. In fact, we’ve listed the scientific reasons behind your crankiness along with ways to fix your mood. Here are five common explanations for getting stuck in a bad mood.

1. Burning the midnight oil

Gif of Julia Louis-Dreyfuss not wanting to wake up

Some people brag about their ability to function on four or five hours of sleep. But they don’t realize there may be a connection between sleep deprivation and crankiness.

Sleep deprivation can also lead to depression and anxiety. These conditions can make it difficult to fall asleep or stay asleep at night, or they can come as a result of not sleeping enough.

Sleep is how the body recharges and repairs itself. A pattern of sleeping only a few hours a night will build up to sleep deprivation. Not only can you develop depression as a result of sleep deprivation, you can also become more irritable and aggressive toward others.

Do this
Aim for seven to nine hours of sleep a night.
Keep your room at a comfortable temperature, turn off lights, and alleviate sound to improve the quality of your sleep.
Consider using a face mask and earplugs.

If you’re unable to sleep after making these adjustments, see your doctor. An underlying problem may be disrupting your sleep.

2. You’re ‘hangry’

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Do you forget to eat when you’re busy or preoccupied? You may not be thinking about food, but your brain needs it. The longer you go without food, the crankier you may become.

Skipping meals can cause your blood glucose level to drop, which stimulates your brain to release certain hormones, such as adrenaline and cortisol.

These are also stress hormones. And when these hormones flood your bloodstream, you may experience nervousness, agitation, poor concentration, and low energy. You’re also more likely to take your frustrations out on others.

Thankfully, this type of crankiness is easy to resolve. Since it’s a direct result of being hungry, all you have to do is eat more.

Make sure to
Eat five to six balanced meals or snacks a day to maintain a healthy blood sugar level.
Eat more healthy, unprocessed foods, such as fruits, vegetables, lean meats, and whole grains.
Avoid junk food and fast food, which may also contribute to crankiness. These foods may satisfy you, but they have little nutritional benefit.

3. Caffeine as fuel

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There’s nothing wrong with a cup of coffee to get your day started, but it’s possible to rely on caffeine a little too much. Even in small doses, caffeine may cause anxiety, which can have a negative impact on your mood. If you drink caffeine regularly, a lack of caffeine can also cause crankiness.

You don’t have to give up caffeine altogether, but reducing your intake may alleviate crankiness.

Caffeine can cause
nervousness
headaches
irritability
restlessness
a fast heartbeat

According to the FDA, up to 400 mg of caffeine a day is safe for most adults. That is approximately the amount of caffeine in four cups of brewed coffee.

Keep in mind that some people are more sensitive to caffeine than others, so you may have to decrease your intake to less than four cups a day.

4. It’s ‘that time of the month’

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It’s common for women to deal with fluctuating moods. One moment you’re happy and ready to take on the world, and the next moment everything irritates you.

Whether you’re menstruating or menopausal, a shift in hormone levels is believed to be responsible for this rollercoaster ride of emotions.

While menstruating, you may often experience a sudden decrease in the hormone progesterone a few days before the beginning of periods, which can trigger anxiety, agitation, and bad moods. Similarly, menopausal women deal with lower levels of both estrogen and progesterone.

If you’re menopausal, take a look at your lifestyle and see what changes you can make. Exercise, sleep, and meditation can help. You can also talk to your doctor about hormone therapy.

5. Underlying mood disorder

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Being cranky and irritable can also indicate a mood disorder such as bipolar disorder or depression. If you can’t pinpoint the reason for your bad mood or find a way to remedy it, it’s possible you have a chemical imbalance in your brain.

Low levels of neurotransmitters such as serotonin and dopamine can have a negative impact on your mood. In addition to feeling cranky, you may lose interest in your favorite activities, isolate yourself, or deal with poor concentration.

Don’t put off visiting your doctor. Have an open and honest discussion with your healthcare team. Your doctor may recommend medication like antidepressants or anti-anxiety drugs. You may also benefit from talk therapy.

Takeaway

Everyone knows what it feels like to be cranky once in a while. You can go from happy-go-lucky to edgy and agitated without much explanation.

Crankiness can cloud your day like an irritable and annoying ache. Don’t ignore it! After all, crankiness doesn’t only affect you. It also affects the people around you.

The good news is that you are now armed with the knowledge of why you might be feeling cranky and what you can do to feel better. To learn more about de-stressing, visit our page on stress management.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Golomb BA, et al. (2012). Trans fat consumption and aggression [Abstract].https://pubmed.ncbi.nlm.nih.gov/22403632/
Mood disorders. (n.d.).https://www.hopkinsmedicine.org/health/conditions-and-diseases/mood-disorders
Spilling the beans: How much caffeine is too much? (2023).https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

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Medically reviewed by Francis Kuehnle, MSN, RN-BC — Written by Valencia Higuera — Updated on February 9, 2024

5 Scientific Reasons (and Solutions) For Your Crankiness - Healthline

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1. Burning the midnight oil

2. You’re ‘hangry’

3. Caffeine as fuel

4. It’s ‘that time of the month’

5. Underlying mood disorder

Takeaway

How we reviewed this article:

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