Almost all of us can be classified as «owls» or «larks». Our habit of following a particular sleep schedule is also called a chronotype. Scientists have found that owls are more likely to experience symptoms of depression. Perhaps this fact will encourage many to change their chronotype. Can an «owl» turn into a «lark»?
How early should you go to bed?
Recent studies show that early risers are less likely to be depressed than night owls, even if night owls manage to get enough sleep.
To study the influence of genetics on sleep patterns, scientists interviewed hundreds of thousands of people whose data was in the databases of medical and genetic information. Some of the respondents simply answered the questions of the questionnaire, and some, in addition, during the week at night wore a special monitor that tracks the rhythm of sleep.
“We have known for a long time that there is a relationship between sleep patterns and mood, and we often received questions from doctors: “How much earlier do patients need to go to bed to see real benefits?” Now it is clear that night owls need to fall asleep just an hour earlier to significantly reduce the risk of depression, ”explains lead author of the study, Celine Witter, an expert in sleep medicine.
However, some experts urge not to rush to conclusions. “The study once again confirmed the significant role genetics play in our sleep patterns. But perhaps just the same congenital features lead to the fact that a person becomes a “lark” and receives additional protection from depression, ”says David Rapoport, a prominent American sleep medicine specialist.
Sleep hygiene rules
Rapoport researches various sleep disorders, he is especially interested in the problem of sleep apnea (periodic cessation of breathing during sleep).
“A person is able to survive even if he has very little sleep. But chronic lack of sleep inevitably begins to affect the brain and the whole body. Unhealthy sleep (primarily its lack) can provoke or exacerbate depression.
Studies show that in many cases of insomnia and depression, the main problem is poor sleep hygiene (but this does not apply to severe mental illness),” he explains.
- If you want to change your sleep pattern, it is important to pay attention to how much time you spend in the sun and how much time you spend in front of the screens of electronic devices (TVs, computers, smartphones, tablets).
- To train your body to wake up early, it is advisable to start the day with bright sunlight, and also not use electronics after 10 pm. This will help to properly set your circadian rhythm (body clock).
- In some cases, taking melatonin (“sleep hormone”) tablets may help, but you should first consult with your doctor.
- It is important to try to stick to a new schedule every day, because it can take several weeks for the body to adjust to a new rhythm.
You will have to be patient: if you are a natural “owl”, you will have to overcome innate tendencies.