A growing body of research suggests that night owls—those who stay up late and sleep during daylight hours—may be more vulnerable to depression. While society often criticizes them for being unproductive or lazy, science is now shedding light on more serious mental health risks linked to their sleep patterns.

A recent study published in PLOS One found that individuals who identify as evening-types tend to report higher levels of depressive symptoms. These night owls also experience poorer sleep quality, increased rumination, and are more likely to consume alcohol—factors that together increase their susceptibility to mental health issues.

Why Night Owls Face Greater Risks
According to lead researcher Dr. Simon Evans, a neuroscience lecturer at the University of Surrey, the link between staying up late and depression is mediated by certain lifestyle habits—not simply the bedtime itself. These include a lack of mindfulness, especially “acting with awareness,” poor sleep hygiene, and frequent alcohol use.

While shifting sleep schedules may be difficult due to work or personal routines, the study reveals that these associated behaviors are modifiable. That means individuals can lower their risk of depression even without becoming morning people.

What Can Be Done?
Experts recommend a few evidence-based strategies to help night owls protect their mental health:

Prioritize Sleep Quality: Stick to consistent bedtimes, reduce screen time, and create a calming pre-sleep routine.
Practice Mindfulness: Techniques like meditation or breathing exercises can boost emotional awareness and reduce negative thought cycles.
 Cut Down on Alcohol: Nighttime drinking can disturb sleep and impact mood. Reducing consumption can have immediate benefits.

With about half of young adults identifying as night owls and depression rates rising, this research offers valuable insight. The good news is that lifestyle changes—not drastic shifts—may hold the key to better mental health for those who burn the midnight oil.