Depression is the most common cause of disability in the United States for people aged between 15 and 44. The National Institute of Mental Health states that major depression is the most common mental disorder in America, affecting almost eight percent of adults. This is almost 20 million people.

A new study by three universities found that a simple change in your daily routine can dramatically reduce your chance of developing depression. This research reveals the secret to reducing your risk of depression.

A genetic study of 840,000 people by Harvard University, Harvard University, and the Broad Institute at MIT found that waking up an hour earlier, but still getting enough sleep, will reduce your risk of major depression by 23%.

This research was published in the journal JAMA Psychiatry. It also showed that waking up earlier than usual increased the benefit.

Why is it so beneficial to wake up early?

According to the researchers, there are several reasons why getting up an hour earlier than usual is beneficial. The benefits of early risers include higher light exposure and emotional well-being. They are also more in tune with the workday and the societal clock.

It can be more difficult to keep up with your work-rest schedule if you sleep late. This can make you feel isolated and depressed.

"We know for a while that there is an association between sleep timings and moods, but we frequently hear from clinicians the question: How early do we need people to be shifted to see a benefit?" Celine Vanter, senior author and assistant professor in integrative physiology explained to South China Morning Post.

"We found that even a one-hour earlier sleeping time is associated with significantly lower depression risk."

More Productivity and Energy

Nicholas Moutafis, marketing and business development manager, told the South China Morning Post he has found that switching his morning start time from 6 to 5 am to get more done in his workday has helped him be more productive.

"I wake up at 5 a.m., drink water, and then make my coffee. Moutafis said that after I have brewed my coffee, I read or write in my journal. "Between 6 and 7 am, CrossFit is my workout. At 7 am, I have breakfast and make lunches for my and my partner to take to work. After 30 minutes of Qigong, I get ready to go to work at 8:15.

Moutafis stated that this routine is beneficial for his body as well as his soul. He finds it gives him more energy, makes him more productive and gives him some quiet time before the world awakes and the pressures of work and life begin.

How to Become a Morning Person

You can change your sleeping habits and reap the benefits of early rising, according to Kate Bridle, a sleep specialist and founder Sleep HQ. South China Morning Post She suggests a two-week challenge. For two weeks, you can set the goal to wake up at the same time each morning.

You must make sure your alarm is not in direct contact with the bed. You will be more likely to see the light if you get up from your bed. This signal will tell your body it is time to get up.

After you have made it a habit to get up at a different time every day for a few weeks, and you are able to resist taking naps during the day, Bridle claims that you will feel more sleepy in the evening. After completing the two-week challenge you will find it easier to get up in the morning.

Bridle is co-signed by Moutafis. He stated that he felt tired after waking up an hour earlier than usual. He was determined to stick with the new schedule.

Avoid the Naps

Bridle recommends going for a walk outside if you feel tired or drowsy during the two-week challenge. Bridle also recommends drinking plenty of water, as water is essential to maintain energy levels.

Avoid caffeine if you feel tired or drowsy during the day. It can also affect your sleep quality later. You may feel more energetic and have better sleep if you can completely eliminate caffeine during the two-week challenge.

It is a good idea to monitor what you eat, as some foods can cause you to feel tired. Moutafis, who recently became a Qigong teacher, says that he will feel more energetic if he does some breathing exercises and activation stretches.

"One of my favourite moves is Knocking On the Door of Life, which involves swinging your arms so that they can knock against your lower back or lower abdomen. This helps me to get my day started and revitalizes my body.

What if you're not a morning person?

It is not easy to get up an hour earlier every morning. Some people are not morning people. Our daily routines are affected by our jobs and our lifestyles. Genetics is another factor.

Bridle stated that the reason we aren't all morning people is because of our chronotype. This is our tendency to fall asleep at a particular time. Kate Bridle explained that if you don't want to get up at 5 a.m. every morning, there are "other ways" to improve your sleeping habits. A regular sleeping schedule is what matters most for your long-term health.

Bridle stated that getting enough quality sleep and following healthy sleep habits are crucial to optimal health. Don't neglect sleep because it can lead to depression and poor mood.

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By: Perry Carpenter
Title: This One Simple Change Reduces Your Risk Of Depression By 23%
Sourced From: www.suggest.com/one-change-reduces-risk-of-depression/2598106/
Published Date: Wed, 29 Dec 2021 11:45:00 +0000

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