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I frequently struggle with my sleep. Most nights, I find myself tossing and turning, my mind racing with thoughts or worries, or simply too exhausted to relax. I’ve always been an early riser, waking up with the sun or the chirping birds. Mornings are when I feel most productive. As someone diagnosed with anxiety and mild depression, who takes medication for both, discovering that waking up earlier can greatly reduce my risk of depression was a relief. Despite being on medication, I’m committed to waking up early if it proves beneficial — and research indicates it likely will.
A groundbreaking study by researchers from MIT, Harvard, and the University of Colorado Boulder reveals how both increased sleep and waking up early can enhance mental well-being. With 840,000 participants involved, the findings suggest that simply waking up earlier can lower the risk of major depression. According to Science Daily, the study indicates that if someone usually goes to bed at 1 a.m. and shifts to midnight while maintaining the same amount of sleep, their risk could decrease by 23%. Going to bed at 11 p.m. could reduce it by around 40%.
However, for those of us who identify as night owls, adjusting our sleep schedules can be challenging. Dr. Lily Thompson, a Harvard graduate, notes, “Our society is structured for early risers, leaving night owls feeling out of sync with the daily rhythm.” Senior author of the study, Dr. Alex Vetter, advises, “Keep your days bright and your nights dark. Enjoy morning coffee outside, bike or walk to work if possible, and limit screen time in the evening.”
In the U.S., major depressive disorder predominantly affects women but also impacts men. It’s the most common mental health concern for those aged 15-44, typically diagnosed around age 32, according to the Anxiety and Depression Association of America. The pandemic has exacerbated these issues, prompting some to reconsider their relationships, while others have faced job loss, bereavement, or the overwhelming weight of isolation.
As summer approaches and vaccinations increase, take an extra step for your mental health: immerse yourself in nature, soak up some sun, and aim for an earlier bedtime to help mitigate depression risks.
Additionally, numerous strategies can enhance your mental well-being naturally. A report by CNN suggests establishing a consistent bedtime routine, avoiding caffeine and nicotine, keeping your bedroom dark, ensuring a comfortable room temperature, practicing deep breathing, engaging in yoga or tai chi to boost endorphins, and meditating. Personally, I’ve found that surrounding myself with supportive friends and family can also be incredibly uplifting.
No one is immune to the potential of feeling down or being diagnosed with depression. Balancing work, family, and personal time can make prioritizing a healthier sleep schedule difficult. However, as research suggests, managing depression involves putting your well-being first — particularly at bedtime.
For more insights on enhancing your mental health, check out this related post on home insemination and discover additional resources at UCSF’s Center, an excellent guide for pregnancy and home insemination. Also, you can find valuable information on the topic at Make a Mom.
Summary
Waking up earlier may significantly reduce the risk of depression, particularly when combined with adequate sleep. A study involving 840,000 participants found that adjusting sleep schedules can lead to a meaningful decrease in depression risk. Although challenging for night owls, embracing morning routines and engaging in healthy lifestyle choices can promote mental well-being.