Why Fighting Your Natural Body Clock May Increase Your Depression Risk

At the core of human thought, especially in developed nations, lies the tacit assumption that as a species we are unfettered by the demands of our biology, able to do what we want, whenever we choose. In reality, every aspect of our physiology and behavior is bound to a 24-hour rhythm shaped over millions of years of evolution.

Our daily circadian rhythms and the sleep-wake cycle enable us to function optimally in a dynamic world, aligning body and mind to the changing demands of day and night. Yet, often, we ignore this internal rhythm at our own peril. Globalization, the pace of modern life, and competition in nearly every dimension of existence drive us to distort natural rhythms—inviting mental illnesses such as depression and anxiety.

Sleep Loss and Harmful Stress

Harmful stress—defined as physical, mental, or emotional strain resulting in impaired health or performance—often emerges from disrupted or shortened sleep. This pattern is increasingly common across society: among teenagers, business professionals, public sector employees, and particularly night-shift workers.

Long working hours and disturbed circadian patterns trigger a chain reaction. The excessive secretion of cortisol and adrenaline keeps the body in a perpetual stress state. Over time, this chronic strain contributes to hypertension, diabetes, insomnia, anxiety, poor concentration, and depression.

If sustained, the body’s coping system collapses. The individual feels overwhelmed by daily demands and helpless in meeting them. Such imbalance amplifies stress, lowers self-esteem, and fosters hopelessness—eventually precipitating depression.

The Role of Light and Lifestyle

Light does more than enable vision; it profoundly influences our circadian rhythms, sleep, and mood. Exposure to light at the wrong time, such as from digital screens late into the night, confuses the body clock and disturbs the natural sleep cycle.

In today's hyperconnected world, people have made themselves available 24×7, disregarding natural rest periods. The resulting exhaustion and fatigue are often self-medicated through tobacco, alcohol, or other substances—further worsening mental and physical health. Chronic sleep deprivation and substance use feed into cycles of hypertension, metabolic disorders, and insomnia, all of which erode the experience of psychological well-being and heighten the risk of depression.

Work-Life Imbalance and Its Fallout

Digitalisation has blurred boundaries between work and home. Work often follows us into our personal spaces, eroding family connections, personal care, and rest. The damage extends beyond relationships—productivity declines, mistakes increase, self-confidence erodes, and irritability intensifies. Ultimately, the constant mental fatigue leads to burnout and depression.

Both "white-collar" and "blue-collar" workers are equally vulnerable. Long working hours may not correlate with productivity; mental exhaustion often increases the likelihood of errors and industrial accidents.

A related phenomenon, “moonlighting,” has gained popularity in the IT sector under work-from-home conditions. Out of economic necessity or ambition, individuals take up multiple jobs simultaneously, disregarding rest and recovery. Eventually, this pattern takes a severe toll on health, especially mental health.

Building a Healthier Rhythm

A positive psychosocial environment, supportive work culture, and balanced working hours, around 36 hours a week, are ideal for maintaining both physical and psychological well-being. Beyond this threshold, fatigue and burnout accumulate rapidly, increasing vulnerability to depression. Respecting the body clock through adequate sleep, mindful work limits, and healthy light exposure is essential to preserve emotional balance and cognitive vitality in an overstimulated world.