There are people who prefer to go to bed at 9 p.m. Others can’t even sleep at midnight. Researchers now claim to have found out what bedtime is best for healthy aging – and what the “Mind after Midnight” hypothesis is all about.
Sleep is an important factor when it comes to our mental health. Many researchers probably already agree on that. However, according to a recent study, the time when we go to sleep also plays a crucial role.
People feel better when they follow their natural sleep rhythm
The study by scientists from Stanford University and the Mental Illness Research Education and Clinical Center deals with chronobiology – the question of the temporal organization of physiological processes and repeated behavioral patterns in organisms.
So far, research has identified different chronotypes. According to this, people feel better when they follow their natural sleep rhythm. For example, among us humans there are “night owls” and “larks”.
While owls tend to go to bed late, sleep long and are usually productive in the evenings, larks are the opposite. They are said to be early risers and productive straight away.
However, current research now presents an opposite result – at least when it comes to mental health.
What sleep time researchers recommend for a healthy age
This is bad news, especially for all “night owls”. The study found that people who go to bed late have poorer mental health than others who go to bed earlier. The study therefore advises: “For healthy aging, it is recommended to start sleeping before 1 a.m., regardless of the individual’s chronobiological preferences.”
“Night owls would actually be better off living a misaligned life,” said study lead author Jamie Zeitzer of Stanford University in a press release. Compared to “night owls” who go to sleep before 1 a.m., late sleepers are said to be 20 to 40 percent more likely to suffer from depression or anxiety.
Late sleepers are said to have a higher risk of depression
The study was not yet able to identify the exact factors that led to the results. The team suspects that a tendency towards shorter total sleep duration could play a role, but rules out psychological problems as a cause of staying awake for long periods.
Lead author Zeitzer believes in the “Mind after Midnight” hypothesis. This states that the brain tends to have negative thoughts and make impulsive decisions after midnight due to the release of various hormones. At this time of day, judgment is said to be impaired and risk-taking is increased. This in turn is said to encourage harmful behavior such as suicidal thoughts, violence and substance abuse.
A notice: If you are suffering from depression or even suicidal thoughts, the telephone counseling service is available to you free of charge and anonymously at any time on 0800 111 0 111.
Subjects wore activity trackers for one week
For the study, the researchers examined around 74,000 people. The average age was 63.5 years, while the distribution shows slightly more female than male participants.
In a survey, the subjects’ sleeping habits were queried and information on their mental health was taken from their respective health records. They were then asked to wear an activity tracker day and night for a week. The subjects were divided into three groups: early and late sleepers, and a group in between.
How to fall asleep faster
Do you also find it difficult to sleep at night? Then the following seven tips will help you.
- Rest phase before falling asleep: Doing something quickly for work in the evening prevents you from relaxing. Strenuous exercise also wakes you up. This doesn’t necessarily mean lying down on the sofa. A walk or a conversation can be just as much a part of your relaxation phase as reading a book.
- Avoid blue light: The blue light from smartphone and tablet screens signals to the body that it is now daytime. It is better to read a traditional book or magazine. E-readers such as the Tolino or Kindle are also an alternative, as they use “electronic ink” and not a traditional screen.
- Introduce bedtime rituals: First go for a walk, then brush your teeth, wash and read a bit – that’s what an evening ritual could look like. The fact that this routine is the same every day seems boring and somehow old-fashioned at first. But that’s the point: the body then knows intuitively that it’s time to relax.
- Maintain a regular sleep routine: A similar tip is to go to bed at a similar time every day. Apps for your smartphone or smartwatch can remind you that it’s time to go to bed.
- Avoid alcohol: People who have drunk alcohol often fall asleep more quickly, but have a harder time doing so. In the worst case scenario, you wake up again after an hour and lie awake half the night. Warm drinks are better, such as herbal tea or warm milk with honey – the warmth makes you tired. Of course, the tea should not be stimulating, so it is better not to drink black tea. If you have a weak bladder, you should not overdo it with drinking before going to sleep.
