Do you enjoy staying up late but frequently experience feelings of sadness? Your nocturnal tendencies may be associated with an increased risk of depression, and the connection may not be what you expect. Research indicates that your late-night habits could be more closely related to your emotional state than you might think.

Connection between sleep patterns and depression

A recent study conducted by scientists at the University of Surrey, published in PLOS ONE on March 19, has identified a relationship between sleep patterns, mindfulness, and depression. The findings suggest that individuals who identify as night owls often exhibit lower levels of mindfulness—such as being present and effectively expressing emotions—and tend to have poorer sleep quality. This may help to explain why they frequently report more symptoms of depression compared to those who rise early.

Early risers and night owls exhibit differences that extend beyond their sleep patterns. Your chronotype, which determines whether you are more productive in the morning or evening, influences both cognitive function and emotional well-being. Although it is shaped by genetic factors, it evolves with age, typically reaching its peak during late adolescence and early adulthood. This timing is significant, as the risk of depression also increases during this stage of life. In the research conducted, nearly half of the university students identified as evening types, rendering them more susceptible during this pivotal period.

Findings of the study

The research involved 546 university students, with an average age of 19.8 years, who completed surveys assessing their chronotype, symptoms of depression, mindfulness, rumination, sleep quality, and alcohol consumption. The results indicated distinct patterns: night owls experienced poorer sleep quality, consumed more alcohol, and demonstrated lower levels of "acting with awareness," a mindfulness characteristic associated with being present rather than operating on autopilot.

The study identified four significant connections between night owls and depression: inadequate sleep, diminished mindfulness, challenges in emotional expression, and increased alcohol consumption. Among these, sleep quality emerged as the most influential factor. "Acting with awareness" refers to the ability to remain present, which can help disrupt the cycle of negative thoughts associated with depression.

The impact of mindfulness and alcohol

The "describing" component of mindfulness aids in labelling emotions, which can lessen their intensity. For instance, articulating "I'm anxious about this deadline" creates a buffer from the emotion. Night owls tended to score lower in this area, likely due to "social jetlag," the mismatch between their natural rhythms and societal expectations for early rising. This sleep deficit contributes to fatigue, making it more challenging to maintain presence and self-awareness.

One unexpected discovery was the influence of alcohol. Although night owls tended to consume more alcohol, this increased intake was associated with a reduction in depressive symptoms, likely due to the social interactions it fosters in a university setting. Notably, only 8.3 per cent of participants reported engaging in heavy drinking, indicating that the majority consumed alcohol in a social context rather than excessively.

Strategies for Night Owls to Enhance Their Mental Well-Being  

For individuals who thrive during the night, these findings provide a sense of optimism. Rather than adhering to an early schedule, focusing on the quality of sleep and practising mindfulness may be crucial for improving mental health. Educational institutions and workplaces that emphasize morning routines might also explore flexible scheduling options to accommodate those who are more active in the evening.

The encouraging aspect? Mindfulness can be cultivated. Studies indicate that training in awareness and emotional identification can alleviate depressive symptoms, particularly among students. Additionally, improving sleep hygiene can assist night owls in achieving restorative rest, thereby reducing the risk of depression. Instead of trying to become morning-oriented, night owls may find greater benefit in embracing their natural inclinations while acquiring strategies to safeguard their mental well-being.

Read Also: Slow Down, Chew More: Doctor Explains Why Your Gut Will Thank You

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