Just a small change in your daily life-get up one hour early every day – New research shows that the risk of major depression can be reduced by 23%.

Researchers at the University of Colorado at Boulder, Massachusetts Institute of Technology and the Broad Institute of Harvard University found that Chronograph, A person’s natural tendency to sleep at a certain time affects the risk of depression.

“We have long known that there is a relationship between sleep time and emotions, but a question we often hear from clinicians is: How far in advance do we need to transfer people to see the benefits?” Say Celine Vetter, assistant professor of integrative physiology at the University of Colorado at Boulder.

“We found that even an hour of sleep earlier can significantly reduce the risk of depression.”

People are often either early risers, night owls, or somewhere in the middle. Previous observational studies have found that night owls are almost twice as likely to suffer from depression as early birds, no matter how many hours they actually sleep.

Another study of 32,000 nurses showed that early risers were 27% less likely to suffer from depression over a four-year period, but it was difficult for researchers to determine the best way to make a person an early riser.

Researchers say that direct causality is also difficult to decipher, because mood disorders such as depression can disrupt sleep patterns.

Sleep time and mood

For this latest research, Dr. Iyas Daghlas and his team analyzed data from DNA testing company 23andMe and the biomedical database UK Biobank to examine genetic associations that might better explain the relationship between sleep time and mood.

Researchers say that there are more than 340 common genetic variants that affect a person’s sleep type, and about 12-42% of sleep time preferences are genetically based.

The analysis included genetic data of up to 850,000 people, 85,000 of whom wore sleep trackers for 7 days. Approximately 250,000 study participants also filled out a sleep preference questionnaire.

In the largest survey sample of the study, nearly one-third of the participants identified themselves as early risers, 9% were night owls, and the rest were midstream.On average, participants stated that they went to bed at 11pm and got up at 6am

Based on all available data, including medical and prescription records and surveys of major depression, the researchers found that people with genetic variants that are prone to wakefulness also have a lower risk of depression.

Specifically, they found that the midpoint of sleep one hour in the morning—the midpoint between going to bed and waking up—was associated with a 23% reduction in the risk of major depression.

This means that if a person usually goes to bed at 1am instead of midnight, and the sleep time is the same as usual, they can reduce the risk of depression.

Researchers say that any benefits of getting up earlier for early risers are unclear, but those who fall into the middle or night owl range can see an improvement in the mood of going to bed early.

Dagras said that the next step will be a large randomized clinical trial to confirm the link between going to bed early and reducing the risk of depression.

Witte added that if you want to switch to an earlier sleep schedule, “keep your days bright and nights dark.”

She recommends that you drink coffee on the porch in the morning and dim your electronic devices at night.

Other ways to reduce the risk of depression

Psychologists emphasize that it is important to be aware of factors in life that may increase the risk of major depression.

family history Can play a role, high stress and major life changes can also play a role. Chronic physical illness, anxiety and insufficient social support can also increase your risk.

Mental health expert advice Follow strategy Used to prevent and treat depression:

1. Build a strong support system
2. Reduce stress by using relaxation techniques such as meditation, deep breathing, and yoga
3. Exercise regularly
4. Eat a healthy diet and get a good night’s sleep-about 8 hours a night

If you experience symptoms of depression, including persistent feelings of sadness or hopelessness, call your healthcare provider for a mental health assessment.