Wake up to happiness: how being an early bird can boost your mental health

Getting out of bed might feel like an uphill battle some days, but here’s a surprising truth: mornings are when most people feel their happiest.

According to a large-scale February study published in BMJ Mental Health, our mental well-being peaks in the early hours and takes a noticeable dip as the day progresses, hitting its lowest point around midnight.

This study, which analysed nearly one million mood reports from participants worldwide, sheds light on how mornings set the tone for our emotional and psychological health.

Researchers looked at six important aspects of mental well-being: depression, anxiety, happiness, life satisfaction, sense of purpose, and social connectedness.

They found that mornings scored better than late nights in every area. So, what makes mornings so special? And how can night owls boost their mental health?

Let's explore why mornings can give you a mental boost and how you can use that energy to feel better all day long.

Depression dips in the morning

If you notice your worries getting heavier as the day goes on, you’re not alone. The study found that feelings of depression are highest around midnight, while mornings tend to bring lighter moods.

Here’s why this happens:

• Sleep and fatigue: Poor sleep or staying up late disrupts your circadian rhythm, increasing your risk of negative moods.
• Rumination: Nights often lack the distractions of daytime, leaving space for overthinking and negative self-talk.
• Sunlight therapy: Exposure to early morning sunlight boosts serotonin, the “feel-good” neurotransmitter that regulates mood.
• Anxiety is lowest at sunrise: Anxiety, too, tends to start the day on a low note and escalate by nightfall. Midnight hours are often fraught with nervousness, restlessness and worry.

Experts attribute this to cognitive overload: By evening, accumulated stress makes it harder to switch off and relax.

Hormonal shifts: Cortisol, the body’s main stress hormone, is highest in the morning and drops at night, which can make it harder to manage worries later in the day.

Alone time: Quiet nights may amplify anxious thoughts due to a lack of distractions or social engagement.

Happiness peaks in the AM

Mornings are a sweet spot for hedonic well-being, happiness and contentment. Here’s why the early hours bring joy:

Dopamine boost: This neurotransmitter, known for its role in pleasure and motivation, is naturally higher earlier in the day.

Fresh start: Waking up gives you a sense of control and opportunity to tackle goals, as opposed to the guilt or frustration of unfinished tasks at night. Social well-being, our sense of connection with others, also fluctuates throughout the day.

Mornings are linked to the lowest levels of loneliness, while feelings of isolation skyrocket after sunset. Why does this happen?

Less interaction: Daytime routines like work or school keep us socially engaged, whereas evenings can bring solitude.

Social media traps: Scrolling through social media at night can trigger feelings of exclusion or inadequacy.

Nighttime rumination: At night, people are more likely to dwell on relationships, comparing themselves to others or reflecting on what’s missing in their lives.

How to stay mentally strong all day

While mornings might naturally offer a mood boost, there are ways to keep your mental well-being on track throughout the day.

Here’s how:

1. Soak in the sunlight: Spend at least 15 minutes outside in natural light each morning, and your body and brain will thank you.

2. Prioritise quality sleep: Aim for 7–9 hours of rest to prevent fatigue and emotional dips later in the day.

3. Move your body: Morning walks or workouts trigger endorphins, giving you a mental lift for the rest of the day

.4. Unplug at night: Limit screen time before bed. Blue light disrupts sleep and can worsen nighttime anxiety.

5. Nurture social connections: Schedule meaningful conversations or social activities to combat feelings of isolation. If you’re more of a night owl, don’t worry, your happiness isn’t doomed.

Genetics and lifestyle choices influence our internal body clocks, but small changes can help you tap into the morning magic:

• Gradually shift your bedtime earlier by 15–30 minutes each week.
• Create a calming evening routine to prepare for restful sleep.
• Start with gentle morning activities, like stretching or journaling, to ease into the day.

The science is clear: mornings are a natural high point for mental well-being. From feeling less anxious to finding renewed purpose, the early hours are a golden opportunity to set a positive tone for your day.

While evenings may bring challenges like fatigue, loneliness, or overthinking, small lifestyle tweaks can help you stay balanced.