This Subtle Sleep Shift May Lower The Risk Of Depression, Research Finds

Early bird and night-owl are terms often used to describe our general sleep patterns, but if you want to understand the specifics of your sleep-wake cycle, look to your sleep chronotype. Beyond sleep, recent research suggests that sleep chronotypes may also influence a person's risk of depression. 

If you happen to fall into the late-night category (looking at you, wolves and dolphins), don't stress. The researchers also found that other chronotypes can lower their risk of depression by 23% just by waking up one hour earlier than normal. So, if you typically wake up at 9 a.m., shift your alarm to 8 a.m. instead—that subtle shift can make a big difference. 

"We have known for some time that there is a relationship between sleep timing and mood, but a question we often hear from clinicians is: How much earlier do we need to shift people to see a benefit?" study author Celine Vetter, M.Sc, said in a news release. "We found that even one-hour earlier sleep timing is associated with significantly lower risk of depression."

Additionally, having a sleep pattern that differs from most other people's (especially in the case of shift workers) can be difficult. "We live in a society that is designed for morning people, and evening people often feel as if they are in a constant state of misalignment with that societal clock," Daghlas said. 

While there are plenty of factors that might determine someone's waking hours, aiming to rise at least one hour earlier may significantly benefit mood. To try to ease your way into becoming a morning person, "keep your days bright and your nights dark," Vetter advises. "Have your morning coffee on the porch. Walk or ride your bike to work if you can, and dim those electronics in the evening."