Brazil bedtimes may be secretly ruining your mood

A recent study has found a link between a person’s natural sleep schedule and their emotional well-being. Researchers observed that people who stay up late, often called night owls, may have a higher risk of reporting symptoms of depression.

The study followed over 500 university students. It found that “evening types,” or those who naturally go to bed later, showed several common traits. These included lower sleep quality, such as inconsistent bedtimes. They also reported higher alcohol intake, especially during late nights out. The study noted more rumination, which is repetitive, negative thinking. Additionally, these individuals had lower levels of mindfulness, particularly in a skill called “acting with awareness.” This skill involves staying present without judgment.

Researchers concluded that these factors together explain why night owls experienced more depressive symptoms than early risers. The timing of sleep itself is not the only issue. It is also the behaviors that come with it, such as less structure, more fatigue, and fewer mindful moments during the day.

The role of mindfulness was a key finding in the study. The researchers discovered that “acting with awareness” served as a buffer against depression. Morning types scored higher in this area. Better sleep may support clearer focus and emotional regulation, which helps with this skill. Evening types were more likely to engage in late-night overthinking.

The study suggests that mindfulness can be trained. Practices like meditation, journaling, and having a screen-free wind-down time before bed may help strengthen awareness. These activities can help quiet the mind before sleep.

Experts say that people who are natural night owls do not have to completely change their chronotype to support their mood. Small changes can help. They recommend aiming for a consistent bedtime and wake time, keeping them within an hour each day. Reducing alcohol intake, especially close to bedtime, is also advised. Practicing mindful awareness during daily activities like cooking or walking may be beneficial. Limiting rumination time before bed by swapping phone scrolling for relaxation is another suggestion. Some people also consider adding a magnesium supplement to their routine.

The research indicates that sleep timing can influence mood, but it is not a fixed outcome. By focusing on quality rest, mindfulness, and a gentle daily structure, individuals may be able to improve their emotional balance. The study was published in PLOS ONE.