They say the early bird catches the worm—probably because night owls are too exhausted to do it.
Night owls may have sharper brains than early birds, but research suggests they are also more likely to struggle with anxiety, depression, and even an increased risk of diabetes. However, the reason why people who prefer staying up late are more prone to these issues has long remained unclear.
Now, a new study from the University of Surrey in England sheds light on this question.
Why Are Night Owls More Vulnerable to Mental Health Struggles?
One leading theory is that being forced into a schedule that conflicts with their internal clock leads to increased risk of depression. This phenomenon, known as social jet lag, occurs when must wake up early for work or school, leading to chronic sleep deprivation.
“Although early birds do better with societal norms like traditional 9-to-5 jobs, health-wise, both can be equally healthy as long as they get enough sleep and stick to a consistent schedule,” said Dr. Dylan Petkus, a sleep specialist and founder of Optimal Circadian Health in Florida. “The real issue arises when night owls are forced into early schedules, leading to sleep deprivation and subsequent health problems.”
Another explanation is the “mind after midnight” hypothesis, which suggests that being awake late at night increases the likelihood of impulsive behavior and poor decision-making. Research has shown that night owls tend to smoke and drink more, which can further contribute to mental health struggles.
The Findings of the Study
The study, published in PLOS One, surveyed 564 university students on their sleep habits, mindfulness levels, rumination tendencies, alcohol use, and symptoms of anxiety and depression.
Among the participants:
- Only 38 identified as early birds, while 252 were night owls.
- Those who preferred late nights were more likely to experience depression, anxiety, and poor sleep quality.
- Those who drank alcohol had fewer depressive symptoms than those who abstained, likely due to social drinking reducing feelings of isolation.
- Rumination and mindfulness played significant roles—night owls were more prone to negative thinking, while early birds were better at “acting with awareness.”
How Late Sleepers Can Improve Mental Well-Being
Since night owls tend to ruminate at night, researchers suggest mindfulness techniques such as meditation to reduce depressive symptoms. Developing healthier sleep habits, maintaining a consistent schedule, and reducing alcohol consumption may also help mitigate risks.
“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,” said lead researcher Dr. Simon Evans.
By understanding the link between chronotype and mental health, we can create more flexible schedules and interventions to support night owls in maintaining a healthier lifestyle.lifestyle.
Frequently Asked Questions
Are night owls naturally more depressed than early birds?
Not necessarily, but they are at higher risk due to factors like social jet lag, sleep deprivation, and increased rumination.
Can changing my sleep schedule help with mental health?
Yes. Sticking to a consistent sleep routine and ensuring adequate rest can significantly improve mood and mental well-being.
Why do night owls ruminate more?
Because they stay up later, they have more time to engage in negative thinking, which can increase the risk of depression.
Does alcohol consumption make depression worse for night owls?
While excessive alcohol consumption is harmful, moderate social drinking in night owls was linked to fewer depressive symptoms in the study.
What are some ways night owls can improve mental health?
Practicing mindfulness, improving sleep habits, and reducing alcohol intake can all help lower the risk of anxiety and depression.
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