Waking up earlier can help drastically reduce our risk of depression
I often have trouble falling asleep. In fact most nights I turn around, my mind is overthinking or worrying or just too tired to settle in for the night. I have always been in the morning. I would wake up with the sun or the birds, whichever I heard or saw first. I thrive in the morning; that’s when I do the most. As someone diagnosed with anxiety and mild depression and taking medication for both, learning how getting up early in the morning can help reduce my chances of depression, I felt a sense of relief. Although I am currently taking medication for my mental health, I will continue to wake up early if it helps – and science shows it does.
A recent study by MIT, Harvard and the University of Colorado at Boulder gives us some insight into how sleeping more, combined with waking up earlier, can improve our mental health. The study is a first of its kind. With the 840,000 participants, the researchers found that waking up earlier alone could reduce the risk of major depression. And sleeping more could make the effect even stronger; As reported in Science Daily, the study’s research suggests that “if someone who normally goes to bed at 1 a.m. instead goes to bed at midnight and sleeps the same amount of time, they could reduce their risk by 23%; if they go to bed at 11pm, they could reduce it by about 40%.
However, especially for those who consider themselves night owls, it is not always easy to go to bed earlier in order to reduce their risk of depression. Harvard graduate Iyas Daghlas, MD, says, “We live in a society designed for morning people, and evening people often feel like they are in a constant state of misalignment with this societal clock.
A researcher in the study gives some really good advice that we can all take to heart, especially the night owls. Lead author of the study, Celine Vetter, says, “Keep your days bright and your nights dark. … Have your morning coffee on the porch. Walk or cycle to work if you can, and dim those electronics at night.
Major depressive disorder mainly affects women in the United States, but also men. It is the main mental health problem in people between the ages of 15 and 44 and is typically diagnosed in a 32-year-old, according to the Anxiety and Depression Association of America. To make matters worse, the pandemic has revealed so much to people, some who have decided they were not in the right marriage and have decided to divorce – while others have lost their jobs, or loved ones. dear ones, or the burden of isolation during the pandemic has simply become too much to bear.
With the ongoing stressors of the pandemic – from distance learning to working from home to deciding whether or not to return to work at summer camp to marriage – it’s a shit of burdens to carry on top of that. the ups and downs of everyday life. Now that summer is almost here and most people get their shots, give yourself an extra dose of the medicine – get out into nature, get some sun, and go to bed a little earlier to help reduce your pain. risk of depression.
There are also other things you can start doing today to help improve your mental health naturally. A CNN report describes some of these things besides getting more sleep: set a daily bedtime routine, avoid caffeine and nicotine, keep your bedroom dark, watch the temperature in your bedroom, breathe deeply, do yoga. or tai chi or qi gong to release your endorphins and meditate. Something that has also worked for me is surrounding myself with people and a community of people who make me feel good – friends and family can be the perfect medicine too.
No one is immune from the possibility of feeling weak or the possibility of being diagnosed with depression. With kids, work, and the lack of time, it can be difficult to prioritize going to bed at a more reasonable time. But as science shows, to manage depression, you have to put yourself first. Same – mostly – At bedtime.