As the new year rolls in, setting a stricter morning routine might seem appealing—waking up early to kickstart your day. However, experts suggest that a 6 a.m. wake-up call isn’t ideal for everyone.
People known as “morning owls” tend to fall asleep early and achieve deep sleep, leaving them feeling more refreshed. On the other hand, “night owls” go to bed later and rely on REM sleep during the late hours, which makes waking up too early a recipe for grogginess and mental fatigue.
Aaron Pinkasoff, M.D., who chairs the psychiatry department at New York University Grossman Long Island School of Medicine, mentioned that it’s time to consider the biological toll of resisting our natural body clocks instead of sticking to old adages like “the early bird catches the worm.”
The Science of Sleep
According to Pinkasoff, human sleep occurs in cycles lasting 90 to 110 minutes. These cycles alternate between deep non-REM and REM sleep. Deep sleep, which is most prevalent in the early night, aids in body repair and memory, while REM processes learning and emotional regulation later on. Brief awakenings between cycles are normal.
Each person’s natural waking time relies heavily on their “chronotype,” whether they’re inclined to be a morning person or a night person. This chronotype is, in a way, genetic—research indicates that around 40% to 50% of our sleep-wake choices can be inherited, which means our body clocks are somewhat predetermined.
But intentionally waking up before your natural inclination can interfere with REM sleep. Forcing your body out of sync with its clock might lead to feelings of being “wired but tired,” along with mood swings and potential long-term health risks, Pinkasoff warned.
Dr. Nissa Keyashian, a psychiatrist from California, pointed out that night owls often face increased rates of anxiety, depression, and even issues like obesity, primarily because many people must adhere to early morning obligations.
Ultimately, experts indicate that achieving a healthy balance in sleep and productivity hinges more on consistency and quality than merely meeting early morning goals. While socially adjusting to an earlier schedule might make things easier, forced changes can come with significant downsides.
Smart Shifts
There are ways to adjust your internal clock or, at least, mitigate its negative impacts. Regular bedtimes and wake-up times—even on weekends—are recommended by experts. Pinkasoff suggests unwinding in the evening by reducing electronic device usage, meditating, using calming essential oils, or enjoying a warm shower or herbal tea.
He also advises that waking up just 15 minutes earlier each day can be a practical starting point. Bright morning light exposure can elevate your mood and energy levels, and for those who feel seasonal depression, therapeutic light boxes are beneficial.
Keyashian cautions individuals about excessive caffeine and notes that some may struggle to fall asleep after exercising late. Seeking guidance from a psychiatrist might be wise if sleep issues persist.
