Waking Up Earlier Could Significantly Lower Our Risk of Depression

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I frequently struggle with falling asleep. 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 with the sunrise or the chirping of the birds. Mornings are when I feel most productive. As someone managing anxiety and mild depression, and who is on medication for both, discovering that waking up earlier could help reduce my risk of depression was a relief. While I currently rely on medication for my mental health, I’ll keep waking up early if it benefits me — and research suggests it very well might.

A groundbreaking study from MIT, Harvard, and the University of Colorado Boulder explored how getting more sleep and waking up earlier can enhance our mental well-being. Involving 840,000 participants, the researchers found that simply waking up earlier could diminish the likelihood of experiencing major depression. Additionally, the benefits of getting more sleep could amplify these effects; as reported by Science Daily, the findings indicate that “if someone who typically goes to bed at 1 a.m. shifts to midnight while maintaining the same sleep duration, they could reduce their risk by 23%; moving bedtime to 11 p.m. could cut it by about 40%.”

However, for those who identify as night owls, adjusting bedtime can be a challenge. Dr. Alex Monroe, a Harvard graduate, notes, “Our society is structured around morning people, leaving night owls feeling out of sync with that schedule.” Céline Vetter, the study’s senior author, offers practical advice for everyone — particularly night owls: “Keep your days bright and your nights dark. Enjoy your morning coffee outside. If possible, walk or bike to work and minimize exposure to screens in the evening.”

In the U.S., major depressive disorder predominantly affects women, but men are also impacted. It is the leading mental health concern among individuals aged 15-44, typically diagnosed around age 32, according to the Anxiety and Depression Association of America. The pandemic has exacerbated these issues, leading some people to reevaluate their relationships, while others have faced job loss or the emotional toll of isolation.

As we approach summer and vaccination rates rise, consider giving yourself an extra boost — spend time outdoors, soak up the sun, and aim for an earlier bedtime to help reduce your risk of depression.

You can also incorporate other natural strategies into your routine to improve mental health. A report from CNN suggests various methods, in addition to getting more sleep: establish a bedtime routine, avoid caffeine and nicotine, keep your sleeping environment dark, pay attention to room temperature, practice mindful breathing, engage in yoga or tai chi, and meditate. Personally, I’ve found that surrounding myself with supportive friends and family can be incredibly healing.

No one is immune to feeling down or facing a depression diagnosis. Balancing work, family, and personal time can make it tough to prioritize earlier bedtimes. Yet, as research indicates, managing depression requires putting your well-being first — especially when it comes to sleep.

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Summary:

Waking up earlier may significantly lower the risk of depression, according to research from prominent universities. The study highlights the importance of sleep hygiene and the potential benefits of adjusting sleep schedules. Incorporating natural strategies like establishing a routine and spending time outdoors can also enhance mental well-being.

Keyphrase: Waking up earlier and depression risk

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