A new study reveals how poor sleep, low mindfulness, and lifestyle choices raise mental health risks
Are you someone who naturally stays up late and thrives in the evening hours? If so, you might be what researchers call an “evening chronotype,” better known as a night owl. While this sleep schedule might feel natural, a growing body of research suggests it could be taking a serious toll on your mental health.
A recent study published in PLOS One by researchers at the University of Surrey sheds light on why night owls are at greater risk of depression. The research team, led by neuroscience lecturer Simon Evans, surveyed nearly 550 university students and found consistent links between evening sleep preferences and increased symptoms of depression, poor sleep quality, and lower mindfulness.
What Makes Night Owls More Vulnerable?
Night owls in the study were more likely to report feelings of sadness, fatigue, and anxiety than their early-rising peers. These individuals also tended to ruminate more — that is, dwell on negative thoughts — and had a harder time being present in the moment.
One of the most significant findings centered on a specific aspect of mindfulness called “acting with awareness.” This trait involves deliberately paying attention to your thoughts and actions instead of functioning on autopilot. Morning types, who usually get better sleep and experience less daytime fatigue, scored higher on this mindfulness trait. In contrast, night owls, who often suffer from poor sleep quality and daytime drowsiness, scored lower, making them more prone to negative thinking patterns.
Evans explained, “Morning types present with higher ‘acting with awareness’ because of their tendency to sleep better and therefore have a lower risk of fatigue, inattention, and mind wandering during the day.”
Harmful Effects Beyond Mood
The dangers of depression go beyond simply feeling sad. According to Evans, depression can impact daily functioning, academic performance, and even long-term physical health. It has been linked to increased risks of heart disease, stroke, and other serious health conditions.
Adding to the concern, night owls in the study were also more likely to consume alcohol. While some participants who drank moderately reported fewer depression symptoms — possibly due to the social aspects of drinking — excessive alcohol use is known to interfere with sleep and can worsen depressive symptoms over time.
The study’s authors believe the combination of poor sleep, low mindfulness, and alcohol use creates a perfect storm that puts night owls at significantly higher risk of mental health struggles.
Why This Matters for Young Adults
The researchers noted that around 50 percent of young adults identify as night owls, and this same age group has some of the highest rates of depression. The study focused on university students with an average age of just under 20 — a group particularly vulnerable to mental health issues and often required to follow schedules that don’t align with their natural rhythms.
This mismatch, often called “social jetlag,” occurs when night owls are forced to operate on early schedules for school or work. The resulting sleep debt can lead to chronic fatigue, which makes it harder to stay focused, present, and emotionally balanced throughout the day.
Steps Night Owls Can Take to Protect Their Mental Health
The good news is that there are effective strategies night owls can use to reduce their risk of depression — and none of them require becoming a morning person.
First, improving sleep hygiene is essential. This means going to bed and waking up at consistent times, avoiding screens before sleep, and creating a restful sleep environment. Even small changes can significantly improve sleep quality over time.
Second, practicing mindfulness can help. Techniques such as guided meditation, journaling, and mindfulness-based therapy have been shown to improve mental focus and emotional regulation. The study emphasized the importance of “acting with awareness,” which can be trained and strengthened with practice.
Lastly, moderating alcohol use is critical. While social drinking may provide short-term relief, relying on alcohol to manage emotions can lead to long-term problems.
Evans concluded that the findings could be used to design more effective mental health programs. “Enhancing the ‘acting with awareness’ facet of mindfulness should be prioritized in the design of mindfulness intervention,” he said.
Embracing Your Chronotype With Care
Not everyone can or should try to become an early bird. Your chronotype is influenced by genetics and tends to change naturally with age. Rather than fighting against it, night owls can learn to work with their internal clock while building habits that support better mental health.
By prioritizing good sleep, practicing mindfulness, and being mindful of alcohol use, night owls can reduce their risk of depression and lead healthier, more balanced lives.
