Getting up Earlier May Help You Take Care Of Your Mental Health

The early bird gets the worm. This saying may very well also apply to mental health. Waking up an hour earlier could reduce the risk of depression by 23%, according to a study conducted by the University of Colorado at Boulder and the Broad Institute and published in JAMA Psychiatry.

Sleep and mood seem to be intricately connected. Back in 2018, a study by Dr. Vetter showed that “early risers” were up to 27% less likely to develop depression within four years. For this new study, researchers based their findings on 840,000 people.

Our sleep patterns are linked to our genetics:

Are there people who are ‘naturally’ predisposed to get up early and others to get up late? Yes, say the researchers. Our ability to wake up early (or late) would depend in part on our genes.

For this new study, the scientists examined the genetic data of 840,000 people. Among them, 85,000 wore sleep trackers for 7 days and 250,000 filled out questionnaires about their sleep preferences. On average, those evaluated went to bed at 11 pm, woke up at 6 am, and were at their sleep midpoint at 3 am.

The researchers then matched these initial results with another sample that included genetic information, medical records, and surveys of major depressive disorder diagnoses, all anonymously. They concluded that people who were genetically predisposed to be “early risers” had a lower risk of depression.

An early bedtime can be a boon:

Each sleep midpoint (halfway between bedtime and wake time) that was one hour earlier was associated with a 23% reduced risk of developing depression. For example if a person, who normally goes to bed at 1 am, goes to bed at midnight and sleeps for the same amount of time, they could reduce their risk by 23%; if they go to bed at 11 pm, they could reduce it by about 40%. Thus no need to sleep more.

So researchers encourage going to bed “early” and offer some tips for a good night’s rest. “Keep your days bright and your nights dark. Have your morning coffee on the porch. Walk or bike to work if you can, and dim those electronics in the evening.

Vocabulary:

apply to – to be relevant to, connect with, or affect a particular situation or person, “The classroom rules apply to every student in the school.”

conducted – organized and carried out a specific activity like a study, survey, or experiment, “The scientists conducted an interview with one hundred patients.”

intricately – in a very detailed, complicated, or closely connected way, “The two historical events are intricately linked to each other.”

early risers – people who regularly and easily wake up early in the morning by habit, “My grandparents are early risers who love to watch the sunrise.”

findings – the information, facts, or conclusions discovered as the result of a study or investigation, “The police published their findings about the traffic accident.”

patterns – the regular, repeated, or predictable ways in which something happens or is done, “Tracking your sleep patterns can help you understand your health better.”

predisposed – naturally more likely than others to behave in a specific way or get a certain health condition, “Some individuals are genetically predisposed to having high blood pressure.”

in part – partly; not completely or entirely, “The flight was delayed, in part due to the heavy morning fog.”

examined – looked at something very closely and carefully to study it or learn more about it, “The doctor examined the boy’s sore throat.”

trackers – small electronic devices used to monitor, measure, and record data over time, “Many people wear fitness trackers on their wrists to count their steps.”

questionnaires – lists of written questions given to a large group of people to gather data, “The company sent out questionnaires to see if customers liked the new product.”

evaluated – studied, tested, or assessed a person or situation carefully to judge its condition, “The teacher evaluated the student’s speaking skills during the presentation.”

midpoint – a specific point or time that is exactly in the middle of two things, “Three o’clock in the morning is the exact midpoint of an eight-hour sleep cycle.”

matched – paired or put together things that are similar, related, or belong with each other, “The computer system matched the fingerprints with the police database.”

initial – happening at the very beginning of a process; first, “My initial plan was to study law, but I decided to study history instead.”

sample – a small group of people or objects chosen from a larger population to be studied, “The lab tested a sample of water from the local river.”

records – official written or digital documents that store information about past events or facts, “The hospital keeps secure electronic records for all of its patients.”

diagnoses – official statements or decisions made by doctors about what illnesses patients have, “The clinic uses advanced blood tests to make accurate diagnoses.”

anonymously – done in a way that keeps a person’s real name, identity, or private details completely secret, “The wealthy businessman donated money to the school anonymously.”

concluded – decided or came to a final belief after carefully looking at all the facts and evidence, “After checking the broken engine, the mechanic concluded it could not be fixed.”

boon – something exceptionally helpful, useful, or a great advantage that brings a nice benefit, “The new public park was a wonderful boon for the families living in the neighborhood.”

associated with – connected to or linked with something else in a clear way, “A high-fat diet is often associated with heart problems.”

thus – as a direct result of something that was just mentioned; therefore, “He didn’t study for the test, thus he received a low grade.”

encourage – to advise, support, or suggest that someone should do a specific action, “Doctors always encourage people to eat plenty of fresh vegetables.”

porch – a small, covered structure attached to the outside entrance of a house, “We sat on the front porch and enjoyed the cool evening air.”

dim – to reduce the brightness of a light or an electronic screen, “You should dim your phone screen before you go to sleep.”