If you’re a night owl who struggles with low mood, science may finally explain why. A new study from the University of Surrey has found that people who naturally stay up late are more prone to depression—not just because of sleep habits, but due to lower mindfulness skills.
Researchers studied over 500 university students and discovered that evening types tend to score lower in the ability to stay present in the moment and to effectively describe emotions. Combined with poor sleep quality, these factors contribute significantly to increased depression symptoms in night owls.
Your chronotype—whether you’re a morning person or an evening one—is partly genetic and affects sleep, emotions, and mental performance. Since night owl tendencies peak in late teens and early twenties—precisely when depression risk is also high—this timing can create a perfect storm. The study also found that night owls typically report worse sleep, more fatigue, and higher alcohol consumption, which further impacts mental health.
Interestingly, the biggest predictors of depression in night owls weren’t just late bedtimes—they were poor sleep quality and reduced mindfulness. The ability to act with awareness (staying focused on the present) and to describe emotions (labeling feelings like “anxious” or “frustrated”) were especially protective against depression. Without these skills, night owls are more vulnerable to negative thought patterns.
So, what can help? Improving sleep hygiene—like sticking to a consistent bedtime and limiting screen time—can boost sleep quality. Practicing mindfulness, particularly exercises focused on awareness and emotional labeling, can also reduce depression symptoms.
Night owls don’t need to become early risers to thrive. Instead, working with your natural rhythm while strengthening these key skills may be the most effective path to better mental health.
