Did you know that simply sleeping and waking one hour earlier can cut the risk of depression?
An earlier four-year study of 32,000 nurses who called themselves "early risers" had found that they were 27 percent less likely to develop depression symptoms.
But newer research has homed in on how exactly shifting someone's sleep schedule can potentially affect them. Researchers collected data on over 800,000 people, including which hours of the day they were predisposed to prefer (also known as their chronotype).
They determined that going to bed merely an hour earlier is associated with significantly lower risk of depression. So if someone who usually hits the sack at 11 p.m. instead goes to bed at midnight and sleeps for the same duration, they could lower their risk by 23 percent. The effect could potentially be almost twice that if shifted by two hours.
The researchers aren't quite sure why they are getting these results, but it could have something to do with light and darkness and how our bodies respond. Research has proven that light therapy can be beneficial for treating a few mood disorders.
The connection to depression symptoms may also be tied to societal norms. Merely having a chronotype that does not render you an early riser could be having an impact. "We live in a society that seems tailor-made for morning people, and evening people often feel as though they are not in keeping with with that societal clock.
To shift to an earlier sleep schedule, aim to keep your days bright and your nights dark. For instance, have your morning coffee on the porch before walking or riding your bike to work (if possible). Or, you can squeeze in an afternoon walk and then dimming or turning off those gadgets in the late evening before calling it a night.
I, for one, can attest that waking up earlier helps me get a lot more done. Waking up just an hour or two earlier can make a huge difference in your overall productivity. It's better to get cracking on whittling down your To Do List in the morning -- when you have the clearest mind to work with -- than later in the afternoon, when your energy has been depleted somewhat.
Studies have also shown that exposure to sunlight (which provides you with Vitamin D) helps put people in a better mood, which is why it doesn't hurt to work occasional outdoor walks into your busy schedule.
So consider going to bed an hour earlier and see if it positively impacts your mood. If you suffer from depression, it can't hurt to try.
Whether you're an early riser or a night owl, be sure you're getting sufficient sleep; it can set the tone for the rest of the day. Grogginess is certainly not going to be much help when you're trying to make efficient use of your time, which is in short supply for most of us.
Comments