Are Night Owls at Greater Risk for Depression? What the Research Says

Sleep plays a crucial role in mental health, but new research suggests that when we sleep may also impact our well-being. A recent study published in PLOS One found that individuals who prefer staying up late—often called “night owls”—may have a higher risk of depression compared to early risers. This study adds to growing evidence that our sleep habits, alcohol use, and mindfulness levels all contribute to mental health outcomes.

The study, conducted by researchers at the University of Surrey, examined sleep habits, alcohol use, mindfulness, and depression levels among 546 young adults. The findings revealed that participants who identified as night owls were more likely to experience symptoms of depression than their early-rising counterparts.

Why does this happen? Researchers believe that night owls tend to have poorer sleep quality, higher alcohol consumption, and lower mindfulness levels—all factors linked to increased depression risk. Poor sleep can disrupt emotional regulation and cognitive function, while alcohol use can further impair mood stability. Additionally, lower mindfulness—especially a reduced ability to act with awareness—may make it harder for night owls to manage stress effectively.

According to the World Health Organization (WHO), approximately 5% of the global population experiences depression, with young adults facing particularly high rates. Since up to 50% of young adults identify as night owls, understanding how sleep patterns impact mental health is crucial for prevention and early intervention.

While night owls may be at greater risk, there are practical steps they can take to protect their mental health:

• Prioritize Sleep Hygiene – Maintaining a consistent sleep schedule and reducing screen time before bed can improve sleep quality.
• Practice Mindfulness – Activities like meditation, deep breathing, or journaling can enhance emotional regulation and reduce stress.
• Limit Alcohol Consumption – Reducing alcohol intake can lead to better sleep and improved mood stability.
• Seek Support – If sleep disruptions or depression symptoms persist, working with a mental health professional can provide guidance and treatment options.

As our understanding of mental health continues to evolve, research like this highlights the importance of sleep and daily habits in preventing depression. By making small, intentional changes, night owls—and all of us—can take proactive steps toward better mental well-being.