New study finds this sleep hack can lower your risk of depression

If you keep a strict bedtime and set your alarm clock at the same time every morning, it can do wonders for your mental health. According to a new study published in JAMA Psychiatric Department, researchers found that going to bed and waking up earlier can reduce the risk of disease Depression.

Research has shown that adjusting your sleep midpoint, i.e. the time between bedtime and wake-up, just an hour earlier reduces your risk of depression by 23%. And, people with a genetic predisposition to waking up earlier have lower rates of depression.

In spite of, Dr. Michelle Drerup, PsyD“Further research is needed to find out if a cause-and-effect relationship exists between sleep duration and depression risk,” said Dr. .

The researchers admitted that more research, including randomized clinical trials, are needed to help find out who might actually benefit from varying their sleep duration.

“It’s not clear whether someone who’s already up early would benefit from waking up a little earlier,” Drerup says. “But for night owls in the evening time group, this study shows that switching to a slightly earlier bedtime may reduce the risk of depression. If night owls can transition to waking up a little earlier, this means they will experience more daylight during their waking hours, which tends to be beneficial. ”

Before you over-adjust your bedtime and set your alarm an hour earlier, there are a few things you should know about sleep and mental health.

How much sleep do you really need?

People should focus on getting enough sleep to meet their own sleep needs, Drerup says.

Adults aged 18 to 64 should get at least seven hours of sleep each night, Centers for Disease Control and Prevention (CDC) recommended.

However, most people don’t get enough sleep, and the pandemic hasn’t helped. Over the past year, the sleeping habits have gone away along with most of our habits causing many people to experience “insomnia. ”

What is the relationship between sleep and mental health?

Sleep is a restorative process that can have a powerful effect on your mood and emotions. Dr. Armin Hoes, MD, a therapist with Talkspace.

“A good night’s sleep can help people feel happy and energized the next day, while a lack of sleep can leave people feeling sluggish and unmotivated,” he explains. “Considering this, psychologists wonder if this short-term phenomenon goes beyond everyday moods and emotions to affect a person’s overall mental health.”

Related: 20 foods to help you sleep

Recent research has found evidence that both going to bed and waking up early reduces the risk of depression and other mental health conditions. “Based on the fact that genetics explains 12% to 42% of our sleep performance, it can be assumed that certain patterns can be found in relation to a person’s sleep related to their mental health,” says Hoes.

Drerup says that most people diagnosed with depression experience some sort of sleep problem. They may have trouble falling asleep or staying asleep, sleeping too much, or being excessively sleepy during the day.

“Depression and sleep problems have a complex, two-way relationship, meaning that trouble sleeping can be a symptom of or caused by depression, just as poor sleep can contribute,” she explains. contribute to the development or exacerbation of depression,” she explains.

How exposure to daylight affects mood and mental health

Along with genetics, for a study published in JAMA Psychiatry, researchers linked the relationship between sleep and depression to someone’s amount of light and dark exposure and the different effects of sleep. genetic influences on sleep duration, says Hoes.

Related: Common causes of insomnia

More often exposure to light can have a positive effect on mood. Waking up early gives you access to a full day of sunlight.

“At the end of the day, if the morning starts early, a person will be tired enough to go to sleep as soon as the sun goes down, which gives them maximum exposure to daylight,” explains Hoes. “It’s not surprising that this sleep pattern would reduce the risk of depression because a consistent circadian rhythm stabilizes a person’s effects.”

Sticking to a consistent sleep and wake-up time each day helps your body wake up energized — and reduces instances of irritability and irritability. Research shows you should Limit your use of electronics and drinking caffeine and alcohol before going to bed, which affects your sleep.

When should you seek treatment for sleep problems?

Everyone has a sleepless night or sometimes wakes up feeling tired. However, if your sleep problems are persistent, lasting more than a few weeks, and if they interfere with your daily activities, Drerup says you should seek help from a mental health professional. God.

Related: What is divorce in sleep?

“Untreated sleep disorders like insomnia and sleep apnea can worsen depressive symptoms and potentially reduce the effectiveness of treatment for depression and other mental health problems,” she explains.

Sleep is essential and correlates with the amount of energy you have to function optimally throughout the day, Hoes adds.

“Sleep deprivation can manifest as depression and disrupt someone’s flow life, including your relationships, career, appetite, and motivation,” he says. “Seeking help to adjust to a healthier sleep schedule and reduce symptoms of depression is essential to functioning better and living healthier.”

Next, read about dealing with COVID-somnia.

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