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The Link Between Sleep Chronotype, Mental Well-being, and Lifestyle Choices
It is often quipped that “the early bird gets the worm,” but emerging research suggests that while night owls may exhibit higher intelligence, they also face an elevated risk of health challenges, including diabetes, anxiety, and depression. A new study seeks to understand why individuals with a preference for late nights, known as night owls or late chronotypes, may experience greater mental health difficulties compared to their early-rising counterparts, termed early birds or morning chronotypes.
Social Jet Lag: A Potential Factor
One prominent theory attributes the disparity in mental well-being to “social jet lag.” This concept suggests that night owls are often compelled to adhere to schedules misaligned with their natural internal clocks, such as traditional 9-to-5 workdays. This misalignment is believed to contribute to a heightened risk of depression in individuals with a late chronotype.
According to sleep specialist Dr. Dylan Petkus, while morning people may find it easier to conform to conventional societal structures, both early birds and night owls can maintain good health with sufficient sleep and consistent routines. However, Dr. Petkus notes that problems arise when night owls are forced into early schedules, resulting in sleep deprivation and subsequent health issues.
The “Mind After Midnight” Hypothesis
Another perspective, known as the “mind after midnight” hypothesis, proposes that being awake late at night may foster poor judgment and impulsive actions. This theory aligns with findings indicating that night owls are more inclined to engage in behaviors like smoking and increased alcohol consumption.
University of Surrey Study on Sleep Patterns and Mental State
In a recent study published in PLOS One, researchers from the University of Surrey explored these theories. They surveyed 564 university students, assessing their sleep habits, levels of mindfulness and rumination, alcohol intake, and prevalence of anxiety and depression.
The survey revealed that a significant portion, 252 students, identified as night owls, while only 38 considered themselves early birds.
Dr. Simon Evans, the study’s lead author and a cognitive neuroscience lecturer, explained that the high prevalence of night owls among young adults is not unexpected. He cited research indicating that “eveningness peaks in young adulthood, with up to 50% of young adults being classed as having a late chronotype.” Dr. Evans further emphasized the associated risks, stating, “This is an issue because having a late chronotype is linked to an increased risk of depression, anxiety and substance use.”
Study Findings: Social Jet Lag and Sleep Quality
Consistent with prior research, the University of Surrey study corroborated that night owls face a greater depression risk. This increased risk is partly attributed to social jet lag, which subsequently leads to diminished sleep quality.
Dr. Evans suggests that considering the commonality of being a night owl among young adults and the significant concern surrounding youth mental health, adjustments to work and educational timetables could better accommodate night owls, promoting improved sleep.
Alcohol Consumption and Depressive Symptoms
The research also indicated that night owls tended to consume more alcohol. However, a notable observation was that night owls who drank alcohol reported fewer depressive symptoms than their non-drinking night owl counterparts. Researchers hypothesize this could be due to moderate alcohol consumption in social contexts, potentially counteracting the depressive effects of alcohol among college students.
Mindfulness, Rumination, and Chronotype Connection
A key finding highlighted the role of rumination and mindfulness as mediating factors. Night owls were observed to be more prone to rumination, engaging in worry and negative thought patterns during their extended evening hours. In contrast, early birds exhibited greater mindfulness, described as “acting with awareness.”
The study suggests that the timing of rumination may be significant. Night owls, with their delayed circadian rhythms and later bedtimes, have more extended evening periods conducive to rumination, potentially increasing their vulnerability to depressive symptoms.
The researchers defined “acting with awareness” as “the ability to be non-judgemental, and pay attention to both positive or negative emotions and thoughts with equanimity.”
Recommendations for Night Owls
Based on these findings, the researchers propose that mindfulness and similar techniques aimed at promoting mental calmness and present moment awareness could be effective strategies for reducing depression risk in night owls.
In addition to mindfulness practices, reducing alcohol consumption and prioritizing better sleep quality are also recommended. Dr. Evans recommends “strategies to foster higher mindfulness — such as guided meditation and mindfulness exercises — would be useful, as well as focusing on having better sleep quality, and trying to lower alcohol use.”