We all know that one person who goes to sleep way too late every single night. Whether it’s due to a hectic work life, or perhaps a newborn just won’t allow for proper rest, many of us are guilty of staying up past 1 AM. However, a new study published in Psychiatry Res reveals that this habit could be detrimental to your mental health.
The Study
Conducted with a sample size of 73,888 community-dwelling adults in the UK, the study aimed to uncover the relationship between sleep timing, chronotype (an individual’s natural inclination for sleep timing), and mental health. The participants were middle-aged and older adults, with sleep timing monitored through 7-day accelerometry and chronotype determined via a validated questionnaire.
Key Findings
The results were telling. Those who habitually went to bed after 1 AM were found to be at a significantly higher risk of experiencing mental health issues, including anxiety and depression. The study also highlighted the importance of the alignment between chronotype and actual sleep timing.
Morning Types: Individuals who naturally prefer to wake up early but go to bed late (misaligned) faced an increased risk of mental, behavioral, neurodevelopmental disorders (MBN), depression, and anxiety.
Evening Types: Conversely, evening types who went to bed early (misaligned) had a decreased risk of depression and a slight trend towards reduced anxiety and MBN risk.
The Science Behind It
Dr. Indira Gurubhagavatula, a professor of medicine in the division of Sleep Medicine at the University of Pennsylvania, who was not involved in the study, provided insights into the science behind these findings.
According to Dr. Gurubhagavatula, the frontal lobe of the brain is particularly vulnerable to sleep deprivation, affecting our ability to regulate emotions. This impairment can lead to increased negativity and anxiety, as the higher brain functions that control emotional responses are dulled under conditions of sleep deprivation or late-night wakefulness.
Study Limitations
While the findings are compelling, it is important to note some limitations. The study participants were predominantly of white ethnicity and older age groups, which may affect the generalizability of the results. Additionally, the chronotype was assessed using a single-question survey, which, although validated, is less comprehensive than the more detailed questionnaires typically used in sleep studies.
Practical Advice
Given these findings, it’s advisable for individuals to aim for a sleep schedule that aligns with their chronotype, ideally going to bed before 1 AM. For those who work late shifts or find it challenging to maintain regular sleep patterns, Dr. Gurubhagavatula recommends incorporating strategic and preemptive naps. A 20-30 minute nap during a slump period at work, or before starting a shift, can help mitigate the negative effects of sleep deprivation.
Conclusion
The alignment between chronotype and actual sleep timing plays a crucial role in mental health. To promote healthy aging and well-being, it is essential to adhere to a sleep schedule that respects your biological clock. So, the next time you find yourself scrolling through social media past midnight, remember that an earlier bedtime could be a key factor in maintaining your mental health.
Matthew Lehrer, an assistant professor in the University of Pittsburgh Department of Psychiatry was quoted by Yahoo Life as saying: “Generally speaking, if you’re not going to bed until after 1 in the morning or 2 in the morning, it’s very likely you’re not waking up until several hours after the sun has come up. And you’re not going to bed for several hours after the sun has gone down, so I think it gets that this issue … being out of alignment with the environmental light-dark cycle as potentially problematic.”
Additional Details
Ethics: This study was conducted under ethical approval from the NHS National Research Ethics Service and followed the guidelines outlined in the STROBE statement.
Sample Characteristics: Participants had a mean age of 63.5 years, with a balanced gender distribution and diverse socioeconomic backgrounds.
Longitudinal Analysis: The study confirmed that aligning sleep behavior with chronotype positively impacts mental health over time.
By understanding the implications of sleep timing and making necessary adjustments, individuals can improve their mental health and overall quality of life.
Citation: Lok R, Weed L, Winer J, Zeitzer JM. Perils of the nighttime: Impact of behavioral timing and preference on mental health in 73,888 community-dwelling adults. Psychiatry Res. 2024 Jul;337:115956. doi: 10.1016/j.psychres.2024.115956. Epub 2024 May 15. PMID: 38763081.
