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| Wake up 1 hour early to reduce the risk of depression by 23% |
Recently, a genetic study published in the journal American Medical Association-Psychiatry showed that people getting up one hour earlier every day can reduce the risk of depression by 23%
.
Researchers from the University of Colorado at Boulder, Massachusetts Institute of Technology, and Harvard University studied 840,000 people, providing strong evidence that sleep patterns (a person’s tendency to sleep at a specific time) affect the risk of depression
.
Experts believe that as people no longer work and go to school remotely after the prevention and control of the new crown pneumonia epidemic has become normal, which has caused many people to postpone their sleep time, the research results may have important significance
"We already know that sleep time is related to mood
.
This time we found that even if sleep time is 1 hour earlier, the risk of depression will be significantly reduced
Previous observational studies have shown that night owls are twice as likely to suffer from depression as early to bed and early risers, no matter how long the former sleeps
.
But because mood disorders themselves can disrupt sleep patterns, it is difficult for researchers to find out the cause
In 2018, Vetter published a large long-term study of 32,000 nurses.
The study showed that in 4 years, "early risers" were 27% less likely to suffer from depression, but this raised a problem: getting up early What does it mean? To get a clearer understanding of whether changing sleep time really works, and how much change is needed, the researchers obtained data from the DNA testing company 23 and Me and the British Biobank
.
There are more than 340 common genetic mutations known to affect a person's sleep type, including a mutation called the "clock gene" PER2
.
Researchers say that genetics can explain 12% to 42% of people's sleep preference
The researchers evaluated the genetic data of up to 850,000 confirmed variants of these variants, including data on 85,000 people wearing wearable sleep trackers for 7 consecutive days, and data on sleep preference questionnaires filled out by 250,000 people
.
This gives them a more detailed understanding of how genetic mutations affect sleep, even down to the hour
The data shows that about one-third of the respondents think they are "early birds", 9% are "night owls", and the rest are "middle-type"
.
Overall, their average mid-point of sleep (the midpoint between bedtime and wake-up time) is 3 am, which means they go to bed at 11 pm and wake up at 6 am
This study is unclear whether those "early birds" can benefit from getting up earlier
.
But for those "intermediate" "night owls", an earlier bedtime may help
Some studies have shown that early risers are exposed to more sunlight in a day, which will have a series of hormonal effects that affect mood
.
It has also been pointed out that having a biological clock that has a different trend from most people can be frustrating in itself
The lead author of the paper, Iyas Daghlas, who graduated from Harvard Medical School in May, emphasized the need for large-scale randomized clinical trials to determine whether early bedtime can reduce depression
.
"But this study does support the causal effect of sleep time on depression
.
"
For those who want to go to bed early, Vetter offers the following suggestions: "Make your day bright and dark at night
.
If you can, walk or bike to work, and dim your electronic devices at night
.
" (Source: China Science News) Tang Yichen)
Related paper information: https://doi.
org/10.
1001/jamapsychiatry.
2021.
0959
org/10.
1001/jamapsychiatry.
2021.
0959
