People who prefer late nights over early mornings — often referred to as night owls — may face a higher risk of depression, according to new research published in the journal PLOS One. The study highlights a key reason behind this link: night owls tend to be less mindful and more prone to unhealthy habits.

The research, led by senior author Simon Evans, a lecturer in neuroscience at the University of Surrey in the U.K., found that people who stay up late are less likely to practice “acting with awareness” — a key aspect of mindfulness that involves being present and attentive rather than operating on autopilot.

Researchers surveyed nearly 550 university students, gathering data on their sleep patterns, mindfulness habits, alcohol consumption, and levels of depression and anxiety. The findings revealed that night owls reported more symptoms of depression compared to early risers or those with average sleep schedules.

The study also found that night owls generally experience poorer sleep quality and consume more alcohol — both factors known to contribute to depression. But the added insight was that their reduced mindfulness, especially their struggle to stay engaged in the present moment, also plays a role.

“Morning types present with higher ‘acting with awareness’ because of their tendency to sleep better and therefore have a lower risk of fatigue, inattention, and mind wandering during the day,” the research team noted. In contrast, night owls are more likely to feel fatigued during the day, leading to distractions and less focus on the present.

The encouraging takeaway from this research is that night owls can potentially reduce their risk of depression by adopting healthier habits — practicing mindfulness, improving sleep hygiene, and cutting back on alcohol.

With mindfulness-based mental health interventions gaining popularity, researchers emphasized that focusing on the “acting with awareness” facet should be a priority in designing mental health programs.