Waking up Just 1 Hour Earlier Cuts Depression Risk by Double Digits, Study Finds

The temptation to sleep in when our schedules allow can be hard to resist. However, a recent study found that you can reduce the risk for depression by 24% by waking up an hour earlier. (1)

Study: Wake Up Early To Cut Depression

The study by researchers at the University of Colorado Boulder and the Broad Institute of MIT and Harvard provides evidence that a person’s sleep schedule can influence the risk for depression. Known as chronotype, people tend to sleep and wake at certain times. The study looked at a specific period that can help positively influence mental health. (1)

“We found that even one-hour earlier sleep timing is associated with significantly lower risk of depression,” says senior author Celine Vetter, assistant professor of integrative physiology at C.U. Boulder. (1)

Should You Wake Up Early To Cut Depression?

Studies have shown that people who go to bed late are twice as likely to experience depression than their early-rising counterparts. It is regardless of the duration of sleep for either group. Since mood disorders lead to sleep pattern disruptions, it is difficult for studies to understand if sleep causes depression or if depression interferes with sleep. It is very much a chicken before the egg problem. (1)

Much research has been done on how sleep affects mood or depression, but it’s been done with small groups or people who have to report on their own, making them more subjective. As well, many studies did not include environmental factors. However, this recent study looked at 840,000 people, a huge group for such a study. (1)

Previous Studies On Early Waking

The study’s senior author had researched 32,000 nurses in 2018 for four years. This study showed the nurses who rose earlier were up to 27% less likely to develop depression. However, the term early riser can pose an issue. Therefore, the question turned to whether early rising or earlier rising impacted. (1)

Author Iyas Daghlas, M.D., studied data from the DNA testing company 23 and Me and the biomedical database U.K. Biobank. Daghlas used “Mendelian randomization” to leverage genetic associations to consider cause and effect. “Our genetics are set at birth, so some biases that affect other kinds of epidemiological research tend not to affect genetic studies,” says Daghlas. (1)

Why You Should Wake Up Early To Cut Depression

Researchers looked at people with the “clock gene” PER2, which influences chronotype, explaining 12-42% of someone’s sleep timing preference. Using data from 85,000 participants who wore sleep trackers for 7 days and 250,000 who completed sleep-preference questionnaires, the study tracked sleep influences down to the hour. The average participant went to bed at 11 pm and got up at 6 am. The study found a 23% lower risk of major depressive disorder for every one-hour earlier sleep midpoint. (1)

How To Wake Up Early To Cut Depression

“Keep your days bright and your nights dark,” says Vetter. “Have your morning coffee on the porch. Walk or ride your bike to work if you can, and dim those electronics in the evening.” (1)

If you normally go to bed at 1 am and switch to going to sleep at midnight and sleeping the same amount of time, you could reduce your risk for depression by 23%. The earlier you go to bed, the more you can cut your risk. (1)

My Personal RX:

As a doctor, I recommend incorporating a few lifestyle modifications to not just manage your sleep schedule, but also your overall wellbeing. These measures include:

1. Maintain a Healthy Balanced Diet: Your diet plays a vital role in regulating your sleep cycle and mood. Consuming a well-balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can provide the essential nutrients needed for your brain and body to function optimally.
   
   
2. Regular Exercise: Physical activity has proven to be effective in managing stress and improving sleep quality. Aim to include at least 30 minutes of moderate-intensity exercise, like brisk walking, swimming, or cycling, in your routine five days a week.
   
   
3. Spend Time in Nature: Immersing yourself in nature can have a calming effect on your mind and body, helping you reduce stress levels. Whether it’s a walk in the park, gardening, or a weekend hike, aim to get some outdoor time daily.
   
   
4. Download My Free Sleep Guide: To support your journey to better sleep, I encourage you to download a free copy of my Sleep Guide. This resource provides practical tips and strategies to improve your sleep habits and overall sleep quality.
   
   
5. Take My Mood Support Supplement: Certain nutrients play a key role in supporting mood balance. My Mood Support Supplement is designed with these essential nutrients to promote mental wellness. Please ensure to consult with a healthcare professional before starting any new supplement regime.
   
   
6. Try my Sleep Max Supplement: For those having difficulty regulating their sleep, I recommend the Sleep Max Supplement. Formulated to support a healthy sleep cycle, it includes essential nutrients and natural substances known for promoting restful sleep.
   

Remember, consistency is key. Make these actions a regular part of your lifestyle to experience their full benefits.

Source:

1. https://www.sciencedaily.com/releases/2021/05/210528114107.htm