Night Owls: Depression Risk Revealed.

Five percent.

According to the World Health Organization, that’s the percentage of the world’s population that suffers from depression.

The night owl’s lifestyle may come with a hidden cost.

New research points to this:

A potential link between evening activity and an increased risk of depression.

Did you know that night owls have a higher risk of depression (than morning larks)?

Today, I’ll explore how your chronotype — the preferred time of day you like to be awake or asleep — may impact your depression risk.

Night Owls: You Are Not Alone

“There is a romance about all those who are abroad in the black hours.” — Robert Louis Stevenson

Charles Darwin.

Keith Richards.

Sir Winston Churchill.

Check, check, check. All night owls.

Chronotypes and Intelligence

My son is a night owl.

He often stays awake past midnight.

I know some folks who are extreme night owls, staying awake until just before (or even after) dawn.

Are you a morning lark? Night owl? Somewhere in-between?

First, the good news for the night owls.

You may be smarter than me and my fellow morning larks; some studies suggest night owls are more intelligent and creative.

For example, a University of Madrid (Spain) study of about 1,000 teens discovered this:

Night owls scored higher (than early birds) on inductive reasoning tests, a proxy for general intelligence.

Chronotypes, Bad Habits, and Grades

But there may be some negatives to being a late-night person.

Such individuals tend to have a higher chance of unhealthy eating habits and higher rates of smoking.

Moreover, night owls may lag in academic performance, at least according to one small study of teens.

Nocturnal teens’ grades were, on average, eight percent lower.

Could this finding be because night-oriented teens have trouble functioning early in the morning when high schools tend to be in session?

Please take all this with a grain of salt; none of the studies provide high-level evidence.

Night Owls Have a Higher Depression Risk

Among the risk factors for depression, alcohol, and poor sleep stand out.

A new study suggests this:

Night owls who prefer to stay active at night may have a higher depression risk than early risers (who are awake more during daylight hours).

Researchers investigated the relationship between sleep patterns, alcohol use, mindfulness, and mental health in 546 University of Surrey students (ages 17–28).

They used an online questionnaire to gather data on these factors, as well as depression and anxiety levels.

Circadian Rhythm

Our chronotype—the preferred time of day we like to be awake or asleep—affects our body’s natural clock (circadian rhythm).

The researchers suggest that the increased depression risk in evening chronotypes may stem from:

• Poorer sleep quality. Night owls reported less restful sleep.
• Increased alcohol consumption. They tended to consume more alcohol.
• Reduced mindfulness. Night owls also exhibited lower levels of mindful awareness.

Approximately half of young adults are night owls; depression rates among young adults are higher than ever.

While poor sleep can be a product of depression, it can also be a contributing.

Did You Know?

In Denmark, a person who stays up late is a “B-person,” in contrast to an early riser or “A-person?”

Or that the night owl pattern is more prevalent in men than women?

Chronotypes follow a normal distribution, with extreme morning and evening types on the far ends.

Actionables – Night Owls: Depression Risk Revealed

The study reinforces the sleep/depression association.

Fortunately, there are modifiable risk factors that may help evening-type folks reduce their depression risk.

The National Sleep Foundation provides some tips that I use:

Daytime

1. Illumination. Get bright light during the day.

2. Exercise. Get physical activity. I aim for at least 30 minutes daily.

3. Meal Times. Eat meals at consistent times.

Nighttime

4. Heavy meals. Avoid caffeine, nicotine, alcohol, and heavy meals before bedtime.

5. Wind-down. Create a relaxing wind-down routine to help you get the sleep you need each night (7–9 hours for most adults, with consistent sleep and wake times).

6. Environment. I put devices away an hour before bedtime and sleep in a quiet, cool, dark environment.

Summary – Night Owls: Depression Risk Revealed

The new study provides evidence suggesting “night owls” who prefer to stay active at night may be at a greater risk for depression than “early risers” who are awake more during daylight hours.

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