Recently, a study has shown that night owls who regularly go to bed past 1 am should be cautious about their health, as they are more likely to experience mental health issues such as depression and anxiety.
In this study, researchers from Stanford University analyzed sleep and health data of 73,888 individuals from the UK Biobank to understand the negative impacts of staying up late on the human body.
The results indicated that individuals who go to bed after 1 am are more likely to suffer from depression and anxiety compared to those who sleep before 1 am.
While the sample in this study lacked diversity in terms of age and race due to the majority of participants being middle-aged white individuals from the UK Biobank, it still shed light on the body’s natural inclination towards sleep at specific times.
Indira Gurubhagavatula, a sleep expert and professor of medicine at the University of Pennsylvania, emphasized the importance of sleep, likening it to air, food, and water, stating that sleep is a biological necessity.
Matthew Lehrer, an assistant professor in the Department of Psychiatry at the University of Pittsburgh, explained the potential consequences of staying up past 1 or 2 am, highlighting the importance of strong daytime signals for the body and the potential biological issues that may arise if these signals are disrupted.
The study’s authors mentioned that besides disruptions in circadian rhythms, there are mechanisms related to the brain, with increased nighttime activity being associated with impulsivity and maladaptive behaviors.
Gurubhagavatula pointed out that certain brain functions are more susceptible to the effects of sleep deprivation, such as the frontal lobe responsible for mood and emotion regulation, which can be compromised with insufficient sleep or staying up late.
For individuals who work night shifts and cannot go to bed before 1 am, experts suggest strategies to minimize the negative effects of staying up late and improve sleep quality.
Taking strategic naps when feeling fatigued during shifts can be beneficial, as well as preemptive napping before starting a night shift.
Lehrer also recommended well-timed exposure to bright light during work hours to alleviate fatigue and boost mood, emphasizing the importance of following a specific meal schedule, with daytime eating potentially aiding in regulating emotions. Previous studies simulating night shift work have confirmed the positive impact of eating during the day on mood compared to eating at night.
Creating a cool, dark, and quiet sleeping environment can also contribute to better sleep quality. If individuals are unable to get 7 to 9 hours of sleep each night, seeking advice from a sleep specialist is recommended to address potential sleep deprivation issues.