Early Risers & Reduced Risk of Depression
The old saying, “The early bird catches the worm,” underscores the benefits of taking action early in the morning. Motivational speaker Mel Robbins uses the “5-second rule” (counting backward from 5 to 1) to get you out of bed and start the day. She also espouses getting up at 5:00 am with a powerful routine to jumpstart an action-packed day.
I will admit to being a card-carrying early bird. I am known for greeting house guests at 5 am with a hearty “good morning” when they stumble to the bathroom or the kitchen for a glass of water before returning to sleep. Twilight till noon is when I feel most productive and alive. Watching the sunrise on a deserted beach, catching a family of deer on a trail at Blanford Nature Center, or the shock of migrating birds perched like ornaments in a tree only happens while most of the world is asleep. I am forever texting dawn photos to friends with chirpy aphorisms like “the things you’ll see” in the caption.
Early Risers and Reduced Risk of Depression
Why in the world shouldn’t we all sleep in? A study published in JAMA Psychiatry shows “robust genetic evidence for a protective association between earlier diurnal preference with lower major depressive disorder risk.” In other words, morning people who stayed active during the day performed better on cognition tests and had lower rates of depression. This is important information for everyone, especially those recovering from a substance use disorder.
“Studies found that people with a mental disorder, such as anxiety, depression, or post-traumatic stress disorder (PTSD), may use drugs or alcohol as a form of self-medication. However, although some drugs may temporarily help with some symptoms of mental disorders, they may make the symptoms worse over time.” National Institute of Mental Health
Most individuals know immediately whether they are morning or night people. Indeed, the JAMA study finds that genetics play a role in one’s sleep schedule. However, it is possible to change that pattern and reduce the likelihood of depression and other mood disorders. For example, shifting your sleep schedule by even one hour can help improve mental health! Similarly, sleep hygiene (enhanced by early rising) can significantly impact mental health. At Sanford Behavioral Health, we prioritize sleep health with comfortable mattresses, window shades, and lots of natural light within the facility and grounds.
Shifting Sleep Patterns to Become Early Risers
The study finds a difference between being genetically engineered to wake early and setting an alarm. The key to shifting your sleep patterns toward early bird status is based on waking early naturally. How do you change sleep patterns?
- Pay attention to daylight and screen time.
- Get plenty of exercise during the day.
- Try going to bed an hour earlier than usual.
- Maximize morning exposure.
- Natural light regulates our internal clock (circadian rhythm), which influences wakefulness and sleep hygiene.
- Stick to a schedule and eliminate screen time after 10 pm.
- If possible, work near a window or take breaks outdoors.
- Even on cloudy days, try to get outside.
- Consider using a light therapy box in the morning if you cannot get outside.
- Be patient – adjusting to new patterns could take several weeks.
Grand Rapids’ Reeds Lake at the magic hour
The Benefits of Early Rising
- More time to fully focus and prepare for the day with exercise, meditation, or solitude.
- Studies show that early risers get better sleep quality. Better sleep means better concentration and a lower risk of depression and chronic diseases.
- Early risers tend to go to bed earlier, giving them a full night’s sleep and more energy.
- More time for breakfast or walking the dog.
- No crowds or full-to-capacity parking lots in state parks if you are taking a hike!
- Decreased stress – more time means reduced anxiety.
- See the sunrise! Watching the sunrise balances circadian rhythm and can positively affect your immune system.
- Start the day with positivity! Early risers are happier.
In Conclusion
Notably, 60% of people are not early birds or night owls but a mix of the two. It is also important to note that your body’s natural inclination to sleep at a specific time (or chronotype) also determines your optimal functioning time. Which means I may not convince a lot of night owls to join the sunrise team. However, it will not stop me from sending photos with inspirational slogans to sleeping friends or looking for research to back up my claims that being an early bird can bring great joy and safeguard mental health.
