Written by Amy Bair, PhD

Burning the Midnight Oil: How It Affects Mental Well-being

We live in a world that often glorifies late nights and early mornings, pushing the boundaries of our biological clocks. But did you know that being a Night Owl might be more harmful to your mental health than you realize? Recent research from Stanford Medicine has shed light on the profound effects of our sleep patterns on mental well-being.

The Risks of Late Nights: No matter your preferred bedtime, turning in early seems to benefit everyone. Researchers discovered that both morning types and evening types who go to sleep late are more likely to develop mental health disorders, including depression and anxiety. For those of you Early Birds who rise with the sun, you tend to have the best mental health of all.

Mind After Midnight: The "mind after midnight" theory suggests that staying up late can lead to neurological and physiological changes. These changes may foster impulsivity, negative mood, impaired judgment, and more risk-taking behaviors. Essentially, our brains and bodies are not wired to operate optimally in the wee hours of the night.

The Benefits of an Earlier Bedtime: Setting an earlier bedtime can enhance performance and overall well-being. By aligning our sleep patterns with our natural circadian rhythms, we can reduce the risk of depression, anxiety, while feeling more refreshed and ready to tackle our day. Prioritizing sleep and creating a consistent sleep schedule can lead to a more balanced, healthier life.

Practical Tips for Better Sleep:

1. Establish a Routine: Go to bed and wake up at the same time every day, even on weekends.

2. Be Patient with the Process: Abruptly changing your sleep schedule can leave you feeling disoriented and struggling to fall asleep until your usual bedtime. Instead, gradually adjust your bedtime by 15-minute increments every few days until you reach your ideal sleep time.

3. Create a Sleep-Friendly Environment: Keep your bedroom dark, cool, and quiet.

4. Limit Screen Time: Avoid screens at least an hour before bedtime to reduce blue light exposure.

5. Relax Before Bed: Engage in calming activities such as reading, watching something funny and light-hearted, or doing some gentle stretching

In a world that never seems to stop, it’s essential to prioritize our mental well-being by getting enough quality sleep. Embrace the benefits of an earlier bedtime and watch as your mental health and overall performance improve.

Are you ready to make the change? Sweet dreams!

https://med.stanford.edu/news/all-news/2024/05/night-owl