I frequently struggle with falling asleep, often tossing and turning as my mind races with thoughts and worries, or simply feels too fatigued to wind down. I’ve always enjoyed the mornings, rising with the sun or the birds, whichever I notice first. 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 depression risk provided a sense of hope. Even though I rely on medication, I plan to continue my early rising routine if it proves beneficial—especially since research indicates it can be.
A groundbreaking study from MIT, Harvard, and the University of Colorado Boulder has shed light on the mental health benefits of waking up earlier and getting more sleep. With a sample size of 840,000 participants, the researchers concluded that simply getting up earlier can lower the risk of major depression. Interestingly, the study also indicates that the benefits of sleeping more could amplify these effects; as reported in Science Daily, if a person who typically sleeps at 1 a.m. shifts their bedtime to midnight while maintaining the same sleep duration, they might reduce their risk by 23%. Going to bed at 11 p.m. could potentially decrease it by about 40%.
However, for those who identify as night owls, adjusting sleep schedules can be challenging. Dr. Mark Thompson, a Harvard graduate involved in the research, notes, “Our society is structured around morning people, leaving evening types feeling out of sync with this schedule.” Céline Vetter, the senior author of the study, offers a helpful tip: “Keep your days bright and your nights dark. … Enjoy your 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 impacts women, though it affects men too. It’s the leading mental health issue for individuals aged 15-44, typically diagnosed around age 32, according to the Anxiety and Depression Association of America. The pandemic has intensified these issues, prompting many to reassess their relationships, jobs, and the overwhelming isolation brought on by lockdowns.
As summer approaches and people receive vaccinations, consider giving yourself an additional boost—spend time outdoors, soak up some sunlight, and aim for an earlier bedtime to help mitigate your depression risk.
Additionally, there are several natural strategies you can adopt to enhance your mental well-being. A CNN report highlights various approaches: establish a consistent bedtime routine, steer clear of caffeine and nicotine, maintain a dark bedroom, monitor room temperature, practice deep breathing, engage in yoga or tai chi to release endorphins, and try meditating. Personally, I’ve found that surrounding myself with supportive friends and family can also be incredibly healing.
No one is immune to feelings of sadness or the potential of a depression diagnosis. Life’s demands—children, work, and the lack of personal time—can make it tough to prioritize going to bed at a reasonable hour. However, as research shows, managing depression often requires putting yourself first, especially when it comes to your sleep.
For further insights, you can check out our other blog post about home insemination and explore additional resources on grief and the IVF process.
If you’re looking for more information, consider searching for these related topics:
- Benefits of waking up early
- How sleep impacts mental health
- Strategies for improving sleep
- Coping with depression
- Healthy morning routines
Summary:
Waking up earlier can significantly reduce the risk of depression, according to a study involving 840,000 participants. Adjusting sleep patterns and prioritizing a healthy routine can also enhance mental well-being. This change may be particularly beneficial for those struggling with anxiety and depression. As we move into summer, consider embracing nature and establishing a regular sleep schedule to support your mental health.