A new study from the University of Surrey reveals that night owls are at a higher risk for depression. People who stay up late and wake up late face this elevated risk. The research sheds light on why this occurs and what can be done to mitigate the risk.
Researchers analyzed 546 undergraduate students‘ sleep-wake cycles using an online questionnaire. Chronotype refers to a person’s natural sleep-wake cycle, with three primary categories:
- Morning types (early birds) – Prefer early sleep and wake times.
- Evening types (night owls) – Stay up late and wake up late.
- Intermediate types – Fall between the two extremes.
Out of the participants, 252 were classified as night owls, while only 38 were early birds. Previous research has linked late chronotypes with a greater risk of depression, and this study further supports that claim.
WHY ARE NIGHT OWLS MORE PRONE TO DEPRESSION?
The study found that night owls reported significantly higher depressive symptoms compared to intermediate types. Several factors may contribute to this:
- Negative Thought Patterns – Night owls exhibited higher levels of rumination. This means they tend to dwell on negative emotions and thoughts, increasing depression risk.
- Sleep Deprivation – Late risers may struggle with social and professional obligations. These obligations force them to wake earlier than their biological preference. This results in chronic sleep debt.
- Social Jetlag – The misalignment between personal sleep-wake cycles and societal demands can lead to fatigue. It can also cause stress and mental health issues.
MINDFULNESS AND SLEEP QUALITY AS PROTECTIVE FACTORS
Interestingly, the study found that mindfulness qualities could help mitigate depression risk among night owls. Two key mindfulness traits stood out:
- Acting with awareness – The ability to stay present and non-judgmental of thoughts and emotions.
- Describing – The ability to label emotions and thoughts effectively.
Early birds scored highest in acting with awareness, which could explain their generally better mood and energy levels. Good sleep quality also played a crucial role in lowering fatigue and improving mental focus.
ROLE OF ALCOHOL IN MENTAL HEALTH
Alcohol consumption was another significant factor. While night owls tended to drink more, those who consumed alcohol in moderation had a lower depression risk than those who abstained completely. Researchers speculate that social bonding over drinks might provide mental health benefits when done responsibly.
HOW TO REDUCE DEPRESSION RISK FOR NIGHT OWLS
To counteract the negative effects of being a night owl, experts suggest the following:
- Improve Sleep Hygiene – Set a consistent bedtime and avoid screens before sleep.
- Practice Mindfulness – Engage in meditation or mindfulness exercises to enhance present-moment awareness.
- Limit Alcohol Consumption – Moderate drinking may have social benefits, but excessive alcohol use can worsen depression symptoms.
- Align Daily Routines with Natural Rhythms – If possible, adjust work or study schedules to better match biological sleep preferences.
This study highlights the importance of understanding chronotypes and their impact on mental health. While being a night owl is a natural trait, adopting healthier sleep habits, mindfulness practices, and lifestyle adjustments can help mitigate the risk of depression.
Would you consider changing your sleep routine for better mental health? Share your thoughts below!