Stay Up Late? It Could Destroy Your Mental Health

By Dr. Scott Olson, ND Posted June 28, 2025

If you dread mornings but come alive at night, there’s concerning new research you need to know about.

A recent study found that “night owls” are at higher risk for depression.

But before you rush to set your alarm to get up with the sun tomorrow, there’s more to the story…

Chronotypes are essentially your body’s natural preference for when you feel most alert and when you prefer to sleep. Think of it as your internal clock’s “personality.”

Your chronotype is largely determined by genetics and tends to shift throughout your life. Most people fall into one of two main categories:

Morning larks (or “early birds”) naturally wake up early feeling refreshed and are most productive in the morning, but tend to feel tired earlier in the evening.

Night owls prefer staying up late and are most alert and productive in the evening or at night, but struggle to wake up early and often feel groggy in the morning.

Now research published in the journal PLOS One confirms what previous studies have suggested…

Night owls—who prefer to be active in the evening and sleep and wake later experience significantly higher levels of depressive symptoms compared to early risers.

This connection between night owls and depression raises important questions about cause and effect.

Does depression make it harder to fall asleep, leading to a later chronotype? Or does staying up late somehow contribute to depression risk?

The study found that night owls reported significantly higher levels of rumination—a cycle of negative, repetitive thoughts that can be hard to break. This suggests that late-night hours provide more opportunities for harmful thought patterns to take hold because there’s less to distract you.

Here’s where things get interesting…

The study suggests that even if you can’t change your natural chronotype, you can reduce your depression risk by incorporating mindfulness into your routine.

Mindfulness is paying full attention to the present moment—what you’re thinking, feeling, or experiencing right now—without getting caught up in judgment or worries about the past or future.

It’s like hitting a mental “pause” button to simply notice and accept what’s happening in this moment.

Some additional strategies that may help night owls protect their mental health include:

• Maintain a regular sleep schedule, even on weekends
• Get morning sunlight exposure, which helps regulate your body clock
• Avoid bright screens and stimulating activities in the hours before bedtime
• Practice relaxation techniques like deep breathing or meditation before sleep
• Discuss light therapy or melatonin supplements with your doctor if your sleep schedule is severely disrupted

Remember, your chronotype is largely biological, so don’t be hard on yourself if you’re a natural night owl. Instead, focus on the factors you can control to support both your natural rhythm and your mental well-being.

P.S. Night owl habit linked to metabolic mayhem.

Source:

Gulin Yatagan Sevim, Tina Yuet Law, Simon L. Evans, Mindfulness mediates the association between chronotype and depressive symptoms in young adults, PLos One, March 19, 2025, doi:10.1371/journal.pone.0319915

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND