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I often struggle with getting to sleep. Most nights, I find myself tossing and turning, with my mind racing or simply too fatigued to wind down. I’ve always considered myself a morning person, waking with the dawn or the chirping of birds. Mornings are when I feel most productive. As someone managing anxiety and mild depression, I felt a wave of relief upon discovering that rising earlier could help lower my risk of depression. While I currently rely on medication for my mental wellness, I’m committed to embracing early mornings if it proves beneficial — and research indicates it just might.
A groundbreaking study from MIT, Harvard, and the University of Colorado Boulder sheds light on how improved sleep patterns combined with earlier wake-up times can enhance mental health. Involving 840,000 participants, the research uncovered that simply waking up earlier can decrease the likelihood of experiencing major depression. Furthermore, getting additional sleep amplifies this effect; as highlighted by Science Daily, if someone who typically sleeps at 1 a.m. shifts their bedtime to midnight while maintaining the same sleep duration, they could lower their risk by 23%. If they turn in at 11 p.m., the reduction jumps to about 40%.
However, for those who identify as night owls, adjusting bedtime can be quite challenging. Dr. Mark Fletcher, a Harvard graduate, notes, “Our society is structured around morning people, leaving night owls feeling perpetually out of sync with this schedule.” Céline Vetter, the study’s senior author, offers practical advice: “Keep your days bright and your nights dark. Enjoy your morning coffee outdoors. If possible, walk or bike to work, and limit screen time in the evenings.”
In the U.S., major depressive disorder predominantly affects women, although men are also impacted. It stands as the leading mental health concern for individuals aged 15-44, with an average diagnosis age of 32, according to the Anxiety and Depression Association of America. The pandemic has exacerbated this issue, prompting many to reevaluate their lives — some even choosing to end marriages, while others faced job losses or the heavy burden of isolation.
With ongoing pandemic-related stressors — from remote education to the complexities of working from home — the weight of everyday challenges can feel overwhelming. As summer approaches and vaccinations rise, consider incorporating some simple remedies into your routine — spend time outdoors, soak up some sunlight, and aim for an earlier bedtime to potentially decrease your depression risk.
Additionally, there are several natural strategies you can implement today to boost your mental health. A CNN report suggests various methods, including establishing a consistent bedtime routine, avoiding stimulants like caffeine and nicotine, keeping your sleeping environment dark, regulating room temperature, practicing mindful breathing, engaging in yoga or tai chi to release endorphins, and meditating. Personally, I’ve also found healing in surrounding myself with supportive friends and family.
No one is exempt from experiencing feelings of sadness or facing a depression diagnosis. Juggling kids, work, and a lack of personal time can make it tricky to prioritize a reasonable bedtime. Yet, as research suggests, managing depression starts with self-care — particularly when it comes to sleep.
For further insights, check out this other blog post regarding mental health and wellness. If you’re interested in improving your fertility, consider visiting Make A Mom for expert advice. For additional information on pregnancy and home insemination, ACOG is an excellent resource.
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