Is It Healthier to Be a Morning Person?

Why are some people early risers while others are night owls? And is it better to be one instead of the other? Dennis Jurcevic, MD, a sleep medicine specialist at University Hospitals, shares some insight on the topic.

Understanding Circadian Rhythm

Your circadian rhythm is a 24-hour internal clock that tells your body when to sleep and when to wake up. Light strongly influences the circadian rhythm, so for most people exposure to bright light during the day triggers wakefulness, energy and alertness, while darkness signals sleepiness.

Age and Hormones

Age and hormones play an important role in circadian rhythm. Adolescents, teenagers and many young adults tend to have night owl tendencies. They often have difficulty falling asleep early and may have trouble getting up for school in the morning. For this reason, many sleep specialists recommend later school start times for students in middle school and high school.

Later in life, changes in circadian rhythms and less time spent in deep sleep causes many people to become early risers as they age.

Environmental and Genetic Factors

In addition to age, genetics can affect a person’s circadian rhythm. Some people are naturally early risers throughout their lifespan, while others tend to stay up late.

Different phases of life can also influence a person’s sleep-wake patterns. “Sometimes external factors can force a person to adapt to the patterns of either an early riser or night owl,” says Dr Jurcevic. “These changes could include starting a new job, having children, experiencing certain health issues and traveling for extended periods of time to different time zones.”

How Does Wake Time Affect Physical and Mental Health?

Early risers tend to be more energized in the morning, while night owls tend to gain steam later in the day. And while both types can be equally productive, night owls may be at a slight disadvantage because work and school schedules typically start early in the day.

The key to maintaining health and keeping up with your daily schedule is to get enough quality sleep, says Dr. Jurcevic. For night owls, this may mean adjusting your sleep schedule. Too little sleep can increase the risk of:

• Mental health disorders
• Cardiovascular disease
• Cancer
• Endocrine disorders, including obesity, diabetes and metabolic syndrome

How to Prioritize Sleep

Dr. Jurcevic emphasizes the importance of practicing good sleep hygiene for night owls, early risers and everyone in between. “Adults should aim for seven to eight hours of sleep a night. Try to keep a regular sleep schedule every day of the week. Also, avoid sleeping in more than an hour on your days off.”

Creating a consistent sleep routine can help improve the quality and length of your sleep:

• Light/darkness: The most powerful cues for sleep are light and darkness. Blue light in particular blocks the natural release of the hormone melatonin in the brain. Blue light is present in sunlight, light bulbs, smartphones and televisions. Dr. Jurcevic recommends dimming lights and avoiding or limiting electronics for at least an hour before bed.
• Meals: The timing of your meals can influence your sleep habits. A late-night meal can delay your circadian rhythm and an early breakfast can help keep your circadian rhythm consistent from day to day.
• Exercise: The timing of exercise can also affect sleep. Exercising within a couple hours of bedtime can make it more difficult to fall asleep. Conversely, exercising in the morning can help wake you up. You can adjust the timing of exercise to help move your circadian rhythm forward or backward.

Related Links

University Hospitals sleep medicine experts offer a full range of treatment options to help improve your sleep and enhance your quality of life.