It’s no secret that sleep is important for well-being, but how much does getting quality shut-eye (or not) actually affect your mental health? Recent research suggests a significant impact—and indicates that when your head hits the pillow could be as important as how many hours you log. Night owls, you’re not going to like this…
Here’s more on the research findings, plus what mental health experts want you to know about how your sleep habits affect mental and emotional balance—and how you can adjust your routine for a healthier mindset.
- ABOUT OUR EXPERTS: Charles Sweet, MD, MPH, is a board-certified psychiatrist with training from Johns Hopkins and UIC College of Medicine and medical advisor at Linear Health. Pamela Walters, MD, is Medical Director and Consultant Psychiatrist at Eulas, former clinical director of The Forward Trust, and former National Advisor for psychiatric standards for the Parliamentary and Health Services Ombudsman. Sarah Connors, N.D., is a Canada-based naturopathic doctor.
The link between late nights and mental health
The connection between sleep issues and mental health concerns, particularly mood disorders like depression and anxiety, is well-established, according to psychiatrist Pamela Walters, M.D., medical director at Eulas, former clinical director of The Forward Trust, and former national advisor for psychiatric standards for the Parliamentary and Health Services Ombudsman.
Read: 6 Ways Your Health Takes A Hit After A Single Night Of Bad Sleep
A recent longitudinal, cross-sectional study published in Psychiatry Research expands on this. The 2024 study of 73,888 adults suggests that people who go to bed later at night (past 1 a.m.) may have a higher likelihood of experiencing depression, anxiety, or other mental health issues—potentially 20 to 40 percent more likely. The study found this to be true even if participants preferred or felt naturally inclined to hit the hay later at night.
“It concludes that later bedtimes may be associated with more intense symptoms of depression and anxiety, even potentially increased suicidal ideation,” shares board-certified psychiatrist Charles Sweet, M.D., M.P.H., a medical advisor at Linear Health.
“This is important because it suggests a potential link between poor sleep timing, consistently going to bed late, and significant mental health challenges,” Walters agrees. “It emphasizes the need to consider sleep habits an essential part of managing and preventing mental health conditions.”
The key point to consider here is that sleeping for fewer hours (which we know can potentially impact health) isn’t the only factor in mental health outcomes, Sweet points out. “Something called circadian misalignment also seems to play a big role.” (FYI: Circadian misalignment refers to a disruption in the body’s natural 24-hour sleep/wake cycle—and going to bed late at night falls under this category.) Basically, the study suggests that when we sleep might be just as important as how much we sleep when it comes to mental health.
Another 2022 study on sleep discusses the “Mind After Midnight” theory, which states that being awake during the biological circadian night (after midnight for most people) leads to neurophysiological changes in the brain. These changes may negatively influence behavior, decision-making, and emotional regulation.
The theory “suggests that our brains aren’t wired for healthy emotional regulation during late-night hours,” according to Sweet. “So those intrusive thoughts or impulsive decisions that pop up after midnight aren’t just you being dramatic. Your brain literally functions differently because it’s late.”
Read: Here’s How Long It Should Take To Fall Asleep—And How To Hit The Sweet Spot
Indeed, this theory suggests humans’ mental capacity for clear and rational thinking decreases in the late hours. “After midnight, our brains become less capable of making good decisions and regulating emotions effectively,” Walters says. “This has significant implications for mental health, as late night activities, particularly those involving social media or alcohol consumption, can worsen anxiety and other emotional issues.”
Additionally, late bedtimes disrupt the body’s natural production of melatonin, the hormone that helps regulate sleep and mood, notes Sweet. Not to mention, research suggests people who stay up late tend to get less REM sleep. “This can heighten anxiety and depressive symptoms,” Sweet says. “This phase is considered important for emotional processing and memory consolidation, especially for younger individuals whose brain functions are still developing.” She also points out that reduced REM may be associated with mood swings, irritability, and an increased risk of depression.
A Rising mental health epidemic
Pair these research findings with modern life’s ability to make early bedtimes difficult and you’ve got yet another explanation for the current mental health epidemic.
“This absolutely ties into the mental health crisis we’re facing,” says Sweet. “Depression and anxiety rates are skyrocketing, especially among younger adults and teens. If late bedtimes are linked to more severe mental health symptoms, it’s not hard to see how our societal patterns could be feeding into this.”
After all, factors like artificial light exposure, ever-increasing screen time, demanding work schedules, and more push bedtimes back later and later. “Our modern fast-paced lifestyles, with late nights and normalized irregular schedules, can worsen mental health issues,” says Walters. “Addressing sleep issues could play a role in supporting better mental health outcomes across the population.”
Though working past dark, staying up late scrolling, or escaping from the news with your favorite show may be common practice these days, their impact on sleep and mental wellbeing can be dire. “Social jet lag, when our body’s biological clock and our social clock don’t align, making our mood a bit chaotic, is real,” says Sweet. “Our brains weren’t designed to process blue light at midnight while scrolling TikTok.”
Is there an optimal bedtime for everyone?
The Psychiatry Research study makes it clear that a bedtime later than 1 a.m. can negatively affect mental health. But beyond that cutoff, is there an ideal bedtime for everyone?
According to Walters, there isn’t a one-size-fits-all approach to bedtime. “Young people, for example, may have a naturally later sleep phase due to biological changes, while older adults tend to experience earlier sleep patterns,” she says. “Seasonality and exposure to natural light also influence sleep timing.”
That said, there are additional health benefits to early — but not too early — nights. For instance, a 2021 study of 88,000 people ages 45 to 79 found that participants who fell asleep between 10 and 11 pm were less likely to develop heart disease. How much you sleep matters too. A 2015 consensus statement between the American Academy of Sleep Medicine and Sleep Research Society published in the journal Sleep suggests adults should get at least 7 hours per night.
So what matters most? Walters says it’s consistency. Going to bed and waking up at roughly the same time each day is the best way to maintain mental and physical health. Sweet adds that it’s important to align with your natural circadian rhythm and ensure sleep happens during the night as much as possible.
Practical tips to encourage healthy sleep patterns
According to Sweet and Walters, there’s a lot you can do to manage your sleep patterns and even change your night owl ways!
1. Track how your sleep affects you
They say the first step is awareness, and building awareness around how your sleep patterns impact you mentally, emotionally, and physically can be a good place to start if you want to make healthy changes to your routine.
“Keeping a sleep diary and monitoring how your sleep patterns correlate with your mood and energy levels throughout the day can help identify whether your sleep timing is affecting your mental health,” Walters says. If you struggle with mood swings, irritability, or fatigue, late bedtimes could be a factor.
2. Get a few lifestyle basics in order
It should come as no surprise that what you do throughout the day influences your ability to sleep well at night. “Exercise, diet, and managing stress all play important roles in sleep timing,” Sweet says.
Read: Is Your Diet Stressing You Out?
Walters agrees: “Physical activity helps to regulate the sleep/wake cycle and improves sleep quality, while a balanced diet supports the body’s natural rhythms.” A few tactics that can be particularly helpful: Expose yourself to morning sunlight whenever possible (perhaps on a morning walk?), avoid stimulants like caffeine in the afternoon, and make dinner a lighter, earlier meal so your system has ample time for digestion.
3. Adjust your evening routine to sneak bedtime earlier
If you’re on a quest to get to bed at a reasonable hour, you can make a few moves to start shifting your schedule. Many involve getting your evening environment right.
Walters recommends creating a calming bedtime routine (think reading, listening to relaxing music, or doing gentle yoga), avoiding bright screens and stimulating activities at least an hour before bedtime, quieting down your environment, and turning your thermostat down to about 68 degrees. From there, you can gradually adjust your bedtime by 15 to 30 minutes a night until you reach your desired bedtime.
4. Try Supplementation
If you’re doing all the right things—limiting screen time, managing stress, eating well—and still find it difficult to fall asleep earlier, certain supplements may help nudge your circadian rhythm in the right direction.
For starters, melatonin is one of the most well-known and widely used supplements for regulating sleep. It can be particularly helpful when shifting your sleep schedule earlier, as it supports the body’s natural release of this hormone that signals it’s time to sleep, explains Canada-based naturopathic doctor Sarah Connors, N.D.
But melatonin isn’t the only option. Magnesium, especially magnesium glycinate, may help promote relaxation and reduce nighttime anxiety, which can interfere with sleep. Other evidence-backed sleep aids include l-theanine, a calming amino acid found in green tea, and valerian root, which some research suggests may shorten the time it takes to fall asleep.
Of course, it’s always wise to speak with a healthcare provider before introducing any new supplement—especially if you’re managing other health conditions or taking medications.
5. Consider help from a pro
Both Walters and Sweet recommend cognitive behavioral therapy for insomnia (CBT-I) for those who need extra support stabilizing their sleep routine.
“CBT-I can be highly effective in helping night owls shift their sleep timing,” says Walters. “It focuses on changing negative thought patterns and behaviors around sleep, which can help individuals develop healthy sleep habits.”
Takeaway
“For many people, adjusting their sleep habits can be one of the most powerful tools for improving mental health,” says Walters. While it might require patience and consistency, adjusting your sleep and waking routine to sync with the rhythms of the sun can do wonders.
According to the Psychiatry Research research, your best bet is to make bedtime before 1 a.m. your top priority. This could potentially be associated with a reduced risk of depression, anxiety, and other mental health challenges—up to 40 percent.
Regardless of whether you’re a night owl or a morning lark, sleeping during the biological night sends a signal to your body that your circadian rhythm is aligned with natural cycles, which can have significant benefits for mental health.