Warning Night Owls: Is Staying Up Late At Night Bad For Your Mental Health?

Are you a night owl? Do you have a tendency for staying up late at night? Then it is likely that you donโ€™t get the recommended 7-8 hours of sleep. But can this affect your thoughts, emotions and mood? Letโ€™s find out how sleep deprivation can affect your mental health.

Are you in a sleep debt?

staying up late at night

Whether you work long hours, stay busy with family and life commitments, stay up till late to study or love to party with your friends till the wee hours of the morning, sleep is the first thing that gets sacrificed. This is especially true if you are a night owl. On the other hand, you may simply delay sleep just to catch up on certain activities that you donโ€™t get the time to engage in during the day, like reading or watching a movie. Known as revenge bedtime procrastination, it often comes at the expense of some much-needed sleep.ย 

Related: What Is REM Sleep? Why Is It Important For You

Consider sleep like the amount of savings you have in your bank. While you may withdraw it when you are staying up late at night for whatever reason, you need to deposit it back and repay the amount to your sleep bank. However, when you donโ€™t repay your sleep debt and continuously keep withdrawing on a daily basis, it can make your bank account empty and lead to serious consequences. All this sleep debt or sleep deficit can undoubtedly have some severe detrimental effects on your health.ย 

Sleep and mental health

The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommends that โ€œadults obtain seven or more hours of sleep per night to avoid the health risks of chronic inadequate sleep.โ€ While we may have individual sleep needs, an average of 7-8 hours of quality sleep per night is crucial for healthy functioning. This is why chronic sleep deprivation can distort our thoughts and our ability to manage our emotions. Staying up late at night in the long run can lead to the development of psychological conditions, like anxiety and depression, which can further disrupt your sleep.

Related: Why Women Need More Sleep Than Men, According To Science

How does sleep affect mental health, according to science

If you are wondering why staying up late is bad, then you need to understand that scientists have revealed that not getting enough sleep affects your mental health negatively. Here is how staying up late affects mental health โ€“

1. Cognitive decline

One of the things staying up all night does to your brain is that it increases the risk of dementia and cognitive impairment, as your brain is unable to clear toxins and excess proteins out due to lack of sleep. One recent study found that chronic short sleep duration at the age of 50, 60, and 70 can increase the risk of dementia by 30%, as compared to persistent normal sleep duration, which is considered to be 7 hours.

Further studies show that prolonged wakefulness, sleep deprivation (SD) or sleep restriction can โ€œinduce adverse changes in cognitive performance.โ€ It can also impair working memory,ย  long-term memory, attention, decision-making and vigilance.

2. Lower moods

Do you often feel groggy, angry and irritated after staying up late at night? Does your mood get better once you get some good, quality sleep? Sleep is closely linked to your mood and how you feel the day after. Studies show that โ€œcumulative nocturnal sleep debtโ€ can cause significant mood disturbance. It has been observed that sleeping for only 4.5 hours a night for a week can make you feel mentally exhausted, sad, angry and severely stressed. However, getting adequate sleep can improve your mood significantly. Sleep debt can also lead to increased โ€“

  • Arousal
  • Agitationย 
  • Alert
  • Abnormal responses
  • Wakefulnessย 

Lack of sleep can make us feel grumpier, frustrated and unnecessarily overreact to even the smallest issues. One 2018 study found that staying up late at night is โ€œlinked to impaired emotional functioning in healthy and depressed individuals,โ€ and can lead to โ€œa more negative daily mood.โ€

Related: How Screen Time Affects Quality Of Sleep And Overall Health of Young Adults

3. Mental illnesses

staying up late at night

Sleep debt and sleep deprivation are closely associated with the risk of developing a number of psychological and psychiatric issues. Researchers from a 2017 study, explain that โ€œSleep and mental health go hand-in-hand, with many, if not all, mental health problems being associated with problems sleeping.โ€ In fact, improving sleeping habits can also improve your mental health.

When you stay up all night frequently, it can affect your mental wellbeing in several ways and may lead to the following psychological conditions โ€“

  • Stress
  • Anxiety
  • Depression
  • Psychotic episodes
  • Bipolar Disorder
  • Attention-deficit hyperactivity disorder (ADHD)
  • Mania
  • Paranoia
  • Schizophrenia
  • Affective disorders
  • Substance abuse
  • Suicidalityย 

Psychological effects of sleep deprivation

Researchers have found that staying up late at night frequently can lead to cognitive-emotional arousal and different mental disorders. โ€œPoor sleep is a symptom of underlying mental and physical health problems,โ€ add the researchers. It was also observed that when you have a late sleeping habit or suffer from insomnia, you are 5 times more likely to suffer from depression, anxiety disorders and panic disorder.

In fact, people suffering from stress, anxiety or depression have trouble falling asleep due to their condition. Insomnia or sleep difficulties are one of the most common signs of depression. This chronic lack of sleep can โ€œcause huge distress, have a major impact on quality of life, and are a strong risk factor for suicide,โ€ explains a study. Moreover, night owls have difficulty managing their emotions and are highly prone to suppressing their feelings, found scientists.

Related: 13 Terrifying Health Effects of Sleep Deprivation

Whatโ€™s more, sleep deprivation or difficulty sleeping is one of the intrinsic features of ADHD, reveal experts. Sleep disturbances are also strongly linked to dysfunction in bipolar disorder and may even worsen the symptoms. It can also trigger manic relapse and have negative effects on emotion regulation the next day, explain scientists.

But thatโ€™s not all. Sleep deprivation can also result in a number of other mental health problems, when you choose to stay up late till night almost every single day. Missing sleep can lead to โ€“

  • Hypertension
  • Irritability
  • Uncontrollable behavior
  • Distorted thinking
  • Rumination
  • Sleep apnea and narcolepsyย 
  • Forgetfulness
  • Loneliness
  • Mistakes and errors in performanceย 
staying up late at night

4. Physical health issues

Staying up late at night continuously over a long period of time is also associated with a number of different physical health issues, such as โ€“

  • Higher blood pressureย 
  • Diabetes
  • Weight gain and obesity
  • Weakened immune system, respiratory system and digestive system
  • Cardiovascular disease, such as heart attack and stroke
  • Mortality or early deathย 
  • Increased sedentary behavior or being less physically active
  • Tiredness and fatigue
  • Elevated stress hormones

Well, now you know how staying up late at night frequently can be seriously detrimental to your physical, mental and emotional health and wellbeing.

Related: The Creative Power Of Your Sleep: 10 Easy Practices

How to improve your sleep and mental health

If you are struggling with the psychological effects of sleep deprivation, then here are a few steps that can help you to sleep better and experience better health โ€“

  • Plan your daily activities in such a way so that you can get at least 7 hours of sleep on a daily basis
  • Follow a strict sleep-wake schedule so that you sleep and wake up at the same time every dayย 
  • Make sure your bedroom has comfortable lighting, temperature and noise that promotes relaxation and rest
  • Ensure that your bed is comfortable enough as per your preferencesย 
  • Follow a relaxing bedtime routine like meditating, reading or listening to relaxing music
  • Make sure not to take naps in the daytime to avoid staying up late at night
  • Avoid going to bed or trying to sleep unless you are actually sleepy
  • If you donโ€™t feel tired, get out of your bed and do some relaxing activity till you feel tired
  • Avoid the use of gadgets and electronic devices before bedtime as the blue light from screens can keep you awake
  • Exercise regularly, but avoid working out a few hours before sleep
  • Avoid eating heavy meals a few hours before bedtime
  • Avoid alcohol, caffeine and nicotine before bedtime

Related: 8 Creepy Facts About Sleep Paralysis That Will Not Let You Sleep

Get some sleep

staying up late at night

Staying up late at night often feels good as there is no one to disturb you โ€“ no loud noises, no distractions, no pressure, no responsibilities and no deadlines. It is the one time that you can truly be and let your hair down without worrying about anything. While this may feel relaxing for the time being, it is actually doing more harm than good.

So whether you stay up all night for work, study or just to have some time to yourself, understand the importance of having quality sleep on a daily basis. A good nightโ€™s sleep is crucial for avoiding the adverse effects of staying up late and improving your physical and mental health.ย 

If you have trouble sleeping at night or suffer from insomnia, consulting a doctor can be helpful.

Make smarter choices in life. Sleep for 7-8 hours every night and unlock the benefits of good mental health.ย 

Good night!

Related: 15 Weird and Interesting Facts about Dreams


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staying up late at night means for mental health pin

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Healthy relationships are an overlooked mental health tool we all need.

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Your nervous system needs safe connection to regulate, recover, and thrive.

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Your night time habits play a huge role in how well you sleep, how rested you feel, and how emotionally balanced you are the next day. In fact, studies have shown that simple changes to your sleep routine can boost your mood, improve focus, and even reduce stress levels when you wake up.

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The Midtown Manhattan Study showed the link between cities and mental health.

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The Midtown Manhattan Study found that mental illness was common in New York City.

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Warning Night Owls: Is Staying Up Late At Night Bad For Your Mental Health?

Written By:

Are you a night owl? Do you have a tendency for staying up late at night? Then it is likely that you donโ€™t get the recommended 7-8 hours of sleep. But can this affect your thoughts, emotions and mood? Letโ€™s find out how sleep deprivation can affect your mental health.

Are you in a sleep debt?

staying up late at night

Whether you work long hours, stay busy with family and life commitments, stay up till late to study or love to party with your friends till the wee hours of the morning, sleep is the first thing that gets sacrificed. This is especially true if you are a night owl. On the other hand, you may simply delay sleep just to catch up on certain activities that you donโ€™t get the time to engage in during the day, like reading or watching a movie. Known as revenge bedtime procrastination, it often comes at the expense of some much-needed sleep.ย 

Related: What Is REM Sleep? Why Is It Important For You

Consider sleep like the amount of savings you have in your bank. While you may withdraw it when you are staying up late at night for whatever reason, you need to deposit it back and repay the amount to your sleep bank. However, when you donโ€™t repay your sleep debt and continuously keep withdrawing on a daily basis, it can make your bank account empty and lead to serious consequences. All this sleep debt or sleep deficit can undoubtedly have some severe detrimental effects on your health.ย 

Sleep and mental health

The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommends that โ€œadults obtain seven or more hours of sleep per night to avoid the health risks of chronic inadequate sleep.โ€ While we may have individual sleep needs, an average of 7-8 hours of quality sleep per night is crucial for healthy functioning. This is why chronic sleep deprivation can distort our thoughts and our ability to manage our emotions. Staying up late at night in the long run can lead to the development of psychological conditions, like anxiety and depression, which can further disrupt your sleep.

Related: Why Women Need More Sleep Than Men, According To Science

How does sleep affect mental health, according to science

If you are wondering why staying up late is bad, then you need to understand that scientists have revealed that not getting enough sleep affects your mental health negatively. Here is how staying up late affects mental health โ€“

1. Cognitive decline

One of the things staying up all night does to your brain is that it increases the risk of dementia and cognitive impairment, as your brain is unable to clear toxins and excess proteins out due to lack of sleep. One recent study found that chronic short sleep duration at the age of 50, 60, and 70 can increase the risk of dementia by 30%, as compared to persistent normal sleep duration, which is considered to be 7 hours.

Further studies show that prolonged wakefulness, sleep deprivation (SD) or sleep restriction can โ€œinduce adverse changes in cognitive performance.โ€ It can also impair working memory,ย  long-term memory, attention, decision-making and vigilance.

2. Lower moods

Do you often feel groggy, angry and irritated after staying up late at night? Does your mood get better once you get some good, quality sleep? Sleep is closely linked to your mood and how you feel the day after. Studies show that โ€œcumulative nocturnal sleep debtโ€ can cause significant mood disturbance. It has been observed that sleeping for only 4.5 hours a night for a week can make you feel mentally exhausted, sad, angry and severely stressed. However, getting adequate sleep can improve your mood significantly. Sleep debt can also lead to increased โ€“

  • Arousal
  • Agitationย 
  • Alert
  • Abnormal responses
  • Wakefulnessย 

Lack of sleep can make us feel grumpier, frustrated and unnecessarily overreact to even the smallest issues. One 2018 study found that staying up late at night is โ€œlinked to impaired emotional functioning in healthy and depressed individuals,โ€ and can lead to โ€œa more negative daily mood.โ€

Related: How Screen Time Affects Quality Of Sleep And Overall Health of Young Adults

3. Mental illnesses

staying up late at night

Sleep debt and sleep deprivation are closely associated with the risk of developing a number of psychological and psychiatric issues. Researchers from a 2017 study, explain that โ€œSleep and mental health go hand-in-hand, with many, if not all, mental health problems being associated with problems sleeping.โ€ In fact, improving sleeping habits can also improve your mental health.

When you stay up all night frequently, it can affect your mental wellbeing in several ways and may lead to the following psychological conditions โ€“

  • Stress
  • Anxiety
  • Depression
  • Psychotic episodes
  • Bipolar Disorder
  • Attention-deficit hyperactivity disorder (ADHD)
  • Mania
  • Paranoia
  • Schizophrenia
  • Affective disorders
  • Substance abuse
  • Suicidalityย 

Psychological effects of sleep deprivation

Researchers have found that staying up late at night frequently can lead to cognitive-emotional arousal and different mental disorders. โ€œPoor sleep is a symptom of underlying mental and physical health problems,โ€ add the researchers. It was also observed that when you have a late sleeping habit or suffer from insomnia, you are 5 times more likely to suffer from depression, anxiety disorders and panic disorder.

In fact, people suffering from stress, anxiety or depression have trouble falling asleep due to their condition. Insomnia or sleep difficulties are one of the most common signs of depression. This chronic lack of sleep can โ€œcause huge distress, have a major impact on quality of life, and are a strong risk factor for suicide,โ€ explains a study. Moreover, night owls have difficulty managing their emotions and are highly prone to suppressing their feelings, found scientists.

Related: 13 Terrifying Health Effects of Sleep Deprivation

Whatโ€™s more, sleep deprivation or difficulty sleeping is one of the intrinsic features of ADHD, reveal experts. Sleep disturbances are also strongly linked to dysfunction in bipolar disorder and may even worsen the symptoms. It can also trigger manic relapse and have negative effects on emotion regulation the next day, explain scientists.

But thatโ€™s not all. Sleep deprivation can also result in a number of other mental health problems, when you choose to stay up late till night almost every single day. Missing sleep can lead to โ€“

  • Hypertension
  • Irritability
  • Uncontrollable behavior
  • Distorted thinking
  • Rumination
  • Sleep apnea and narcolepsyย 
  • Forgetfulness
  • Loneliness
  • Mistakes and errors in performanceย 
staying up late at night

4. Physical health issues

Staying up late at night continuously over a long period of time is also associated with a number of different physical health issues, such as โ€“

  • Higher blood pressureย 
  • Diabetes
  • Weight gain and obesity
  • Weakened immune system, respiratory system and digestive system
  • Cardiovascular disease, such as heart attack and stroke
  • Mortality or early deathย 
  • Increased sedentary behavior or being less physically active
  • Tiredness and fatigue
  • Elevated stress hormones

Well, now you know how staying up late at night frequently can be seriously detrimental to your physical, mental and emotional health and wellbeing.

Related: The Creative Power Of Your Sleep: 10 Easy Practices

How to improve your sleep and mental health

If you are struggling with the psychological effects of sleep deprivation, then here are a few steps that can help you to sleep better and experience better health โ€“

  • Plan your daily activities in such a way so that you can get at least 7 hours of sleep on a daily basis
  • Follow a strict sleep-wake schedule so that you sleep and wake up at the same time every dayย 
  • Make sure your bedroom has comfortable lighting, temperature and noise that promotes relaxation and rest
  • Ensure that your bed is comfortable enough as per your preferencesย 
  • Follow a relaxing bedtime routine like meditating, reading or listening to relaxing music
  • Make sure not to take naps in the daytime to avoid staying up late at night
  • Avoid going to bed or trying to sleep unless you are actually sleepy
  • If you donโ€™t feel tired, get out of your bed and do some relaxing activity till you feel tired
  • Avoid the use of gadgets and electronic devices before bedtime as the blue light from screens can keep you awake
  • Exercise regularly, but avoid working out a few hours before sleep
  • Avoid eating heavy meals a few hours before bedtime
  • Avoid alcohol, caffeine and nicotine before bedtime

Related: 8 Creepy Facts About Sleep Paralysis That Will Not Let You Sleep

Get some sleep

staying up late at night

Staying up late at night often feels good as there is no one to disturb you โ€“ no loud noises, no distractions, no pressure, no responsibilities and no deadlines. It is the one time that you can truly be and let your hair down without worrying about anything. While this may feel relaxing for the time being, it is actually doing more harm than good.

So whether you stay up all night for work, study or just to have some time to yourself, understand the importance of having quality sleep on a daily basis. A good nightโ€™s sleep is crucial for avoiding the adverse effects of staying up late and improving your physical and mental health.ย 

If you have trouble sleeping at night or suffer from insomnia, consulting a doctor can be helpful.

Make smarter choices in life. Sleep for 7-8 hours every night and unlock the benefits of good mental health.ย 

Good night!

Related: 15 Weird and Interesting Facts about Dreams


staying up late at night means for your mental health pin
staying up late at night means for mental health pin

Published On:

Last updated on:

, ,

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Lonely Together: The Mental Health Toll Of Disconnection In Relationships

Disconnection In Relationships: 3 Mental Health Crisis

Do you ever feel alone, even when you’re with your partner? Disconnection in relationships can quietly damage your mental health. Learn what’s really happening beneath the surface.

Healthy relationships are an overlooked mental health tool we all need.

Key points

Your nervous system needs safe connection to regulate, recover, and thrive.

Itโ€™s not how many people you know; itโ€™s the quality of connection that matters.

Small, intentional moments of presence can build resilience every day.

We live i

Up Next

The 3 Most Intense Zodiac Signs Who Seriously Need To Relax

3 Most Intense Zodiac Signs Who Need To Relax

Life can be overwhelming, but for some intense zodiac signs, overthinking, overachieving, or simply feeling everything a little too much is common. And that’s why they just need a spa day too!

They carry the weight of the world on their shoulders. And while their passion and drive is admirable, they could really use a break.

Here are the 3 most intense zodiac signs who top the list of the most stressed zodiac signs and why they need to seriously relax before they burn out.

Up Next

Natural Trauma Healing โ€“ Less Is More

Natural Trauma Healing: Where Less Is More

Ever wondered how your bodyโ€™s natural, ancient wisdom can help in recovery? Explore Natural trauma healing to see if it is the best fit for you.

The conversation around trauma has become mainstream, as people seek to understand the effects of stress and emotional wounding on the body and mind. Countless books and studies have brought vital insights, exploring how trauma lodges in the nervous system and impacts our sense of safety, connection, and vitality.

But amid all this knowledge, itโ€™s easy to miss something essential: Weโ€™ve inherited natural trauma healing practices.

Trauma affects codependents, including anyone who has lived with abuse, addiction, and high-conflict relationships. Itโ€™s often transgenerational.

Up Next

5 Things To Do At Night To Wake Up Feeling Happier!

5 Things To Do At Night To Wake Up Happy And Fresh!

Thereโ€™s nothing quite like waking up and feeling good, rested, clear-headed, and evenโ€ฆhappy. But for many of us, mornings feel more like a slow crawl out of a fog. If youโ€™re waking up groggy, or in a bad mood, the solution might not lie in your morning coffee or alarm clock. Instead, it starts with the things to do at night!

Your night time habits play a huge role in how well you sleep, how rested you feel, and how emotionally balanced you are the next day. In fact, studies have shown that simple changes to your sleep routine can boost your mood, improve focus, and even reduce stress levels when you wake up.

Up Next

Is Urban Living Bad For Your Mental Health?

Is Urban Living Bad for Your Mental Health? 3 Points

Is the hustle of city life silently taking a toll on your mind? Could crowded spaces, and urban living be harming your mental health more than you think? Let’s find out below!

The Midtown Manhattan Study showed the link between cities and mental health.

Key points

For decades, social scientists have debated whether cities are good or bad for mental health.

The Midtown Manhattan Study found that mental illness was common in New York City.

It also found that mental illness was more likely to be found where there was social deprivation.

<

Up Next

Are You In Sleep Debt? 5 Signs And Symptoms You Shouldnโ€™t Ignore

Are You In Sleep Debt? 5 Alarming Sleep Debt Symptoms

Most people think missing a few hours of sleep is no big deal but your body keeps score. That grogginess, irritability, and inability to focus may not be just โ€œa bad week.โ€ You might be carrying a sleep debt! So take action, before it costs you your mental, emotional, and physical health.

You canโ€™t see it on a clock, but your body definitely runs empty and no amount of caffeine can make it so away. So in this article, we’ll break down how to fix sleep debt, and all the symptoms or signs you should be watching for.

Up Next

‘Thunderbolts*’: Marvel’s Allegory Of Recovery From Trauma

'Thunderbolts*': Marvel's Allegory of Recovery From Trauma

How does Marvel’s Thunderbolts* use antiheroes to portray the journey of trauma recovery? Aaron Brinen explains below!

Superheroes dramatize the journey through mental illness treatment. Here’s how.

Key points

Movies can help us visualize and understand the process of recovery from mental illness.

Cognitive behavioral therapy is our first-line treatment for PTSD, and this movie helps illustrate how.

PTSD targets individuals through isolation and shame as well as other symptoms.