Sleep and Mental Health: Why Night Owls Are More Likely to Struggle with Depression
Why Night Owls May Be More Prone to Depression—And What That Means for Your Mental Health
At my counseling practice, one of the patterns I often notice—especially among college students and young adults—is how tightly woven sleep and mood can be. When sleep is off, everything can feel off. And if you're someone who naturally stays up late or has trouble falling asleep, you may have already experienced how this can impact your mental health.
A recent study offers new insight into why night owls—those who go to bed later and wake later—may be more vulnerable to depression. And while it focused on college students, the takeaways are meaningful for anyone navigating stress, mood challenges, or a chaotic sleep schedule.
Let’s explore what the research found, how it might show up in your own life, and what you can do to support your emotional well-being—even if you’re not a morning person.
Night Owls and Depression: What the Research Shows
The study, published in PLOS One by researchers at the University of Surrey, looked at over 500 college students and found that night owls reported higher levels of depression than early risers. But sleep timing wasn’t the only factor. Compared to morning people, those who stayed up late also tended to experience:
- Poorer sleep quality
- Higher alcohol use
- Lower levels of mindfulness
It’s important to note: this doesn’t mean staying up late causes depression. But it does suggest that certain habits and patterns—like disrupted sleep, using alcohol to wind down, or struggling to stay grounded in the present moment—can stack up and contribute to emotional overwhelm.
This Might Sound Familiar...
If you’re reading this and thinking, “That sounds like me,” you’re not alone. Many of the clients I work with, especially those juggling school, work, and family responsibilities, fall into these cycles:
- Staying up late to catch a break or feel a sense of control over their time
- Struggling to fall asleep due to overthinking, rumination, or stress
- Feeling sluggish the next day, relying on caffeine or skipping self-care
- Turning to alcohol or screen time to decompress
- Falling behind on mindfulness or grounding practices that usually help
This is especially common in BIPOC communities, where societal pressures, intergenerational expectations, and lack of culturally affirming spaces can intensify stress. When your nervous system is constantly activated by microaggressions, systemic barriers, or the weight of having to “hold it all together,” getting restorative sleep or prioritizing stillness isn’t always accessible.
But the good news is: these patterns are not permanent, and with the right support, they can be shifted.
Understanding the Cycle
One of the most helpful parts of this study is its acknowledgment that the relationships between sleep, alcohol, mindfulness, and depression are bidirectional—meaning they influence each other. For example:
- Feeling depressed might make it harder to sleep or feel motivated to practice mindfulness.
- Poor sleep or high alcohol use might make your mood worse over time.
- A lack of mindfulness can make it harder to interrupt anxious or depressive thinking.
What this tells us is that you don’t have to fix everything at once. Changing just one part of the cycle—whether it’s improving sleep, cutting back on alcohol, or learning mindfulness tools—can create a ripple effect that helps shift your mental health for the better.
What You Can Do—Even If You’re a Night Owl
You don’t need to force yourself to become a morning person to feel better. You just need to find small, consistent ways to support your mental health within the rhythms that already exist in your life.
Here are a few gentle starting points:
1. Create a Soothing Sleep Routine
Focus less on the clock and more on the quality of your sleep. Start winding down 30–60 minutes before bed with calming activities: dim the lights, journal, drink herbal tea, or listen to soft music. Avoid screens or stressful conversations during this time.
2. Practice Mindfulness in Bite-Sized Ways
Mindfulness doesn’t have to be a full meditation session. It can be a few deep breaths in the shower, five minutes of body awareness before bed, or a short walk without your phone. The key is tuning into the present moment without judgment.
3. Check In with Your Coping Tools
If alcohol has become your main way to relax, try experimenting with alternatives: herbal teas, mocktails, movement, or creative expression. Therapy can help you explore healthier ways to cope without shame.
4. Seek Support That Sees the Whole You
Mental health isn’t one-size-fits-all. Especially for BIPOC individuals, it’s crucial to have a space where your lived experience is understood and affirmed. Therapy should feel like a safe place to unpack not only your emotions but also the cultural, systemic, and relational layers that influence your well-being.
You Deserve Rest and Relief
Whether you're a night owl, a busy student, a professional burning the candle at both ends, or just someone who feels out of sync lately—your experiences are valid. Depression and anxiety can sneak in when we’re tired, stretched too thin, or constantly in survival mode. But you don’t have to stay stuck there.
At my practice, I help clients explore these intersections—between sleep, stress, identity, and mental health—in a compassionate and culturally grounded way. Together, we can uncover what’s holding you back from feeling more rested, more present, and more emotionally balanced.
Ready to feel more like yourself again?
If you're noticing patterns in your sleep, mood, or self-care that feel hard to manage on your own, therapy can help. Whether you’re navigating college stress, identity concerns, burnout, or just feeling off, let’s talk. You don’t have to figure it all out alone.
[Contact me today] to schedule a free consultation and take the first step toward deeper rest and healing.
Would you like me to write a shorter version of this for your social media or newsletter too? Or tweak the ending based on how you typically encourage people to reach out?