The start of a new year often sparks a desire for self-improvement, and a popular goal is an early morning routine. But experts caution that forcing yourself into a 6 a.m. wake-up call isn’t a universal solution – in fact, it could be detrimental.
Our natural sleep patterns are deeply ingrained, dividing us into “morning larks” and “night owls.” Larks fall asleep and enter deep sleep earlier, waking feeling refreshed, while owls naturally sleep later and rely on REM sleep in the late and early hours. Disrupting this inherent rhythm can leave owls feeling perpetually groggy and mentally drained.
Dr. Aaron Pinkhasov of NYU Grossman Long Island School of Medicine argues we need to abandon the notion that early always equals success. He emphasizes the “biological cost of fighting one’s internal clock,” a cost that extends beyond simple tiredness.
Sleep isn’t a monolithic state; it unfolds in 90- to 110-minute cycles, alternating between deep NREM sleep and REM sleep. Early in the night, deep sleep dominates, crucial for physical repair, immunity, and memory consolidation. As the night progresses, REM sleep increases, supporting learning, emotional processing, and overall brain function.
These natural inclinations – whether to rise with the sun or burn the midnight oil – are determined by our “chronotype,” a deeply rooted biological preference. Roughly 40 to 50% of this preference is inherited, meaning our internal clock is, to a significant degree, hardwired.
Waking before your body’s natural rhythm often means sacrificing valuable REM sleep. This mismatch between your internal clock and an external alarm can lead to a frustrating state of being “wired but tired,” accompanied by mood swings and potential long-term metabolic issues.
The consequences for night owls can be particularly significant. Dr. Nissa Keyashian, a California psychiatrist, notes a higher prevalence of anxiety, depression, eating disorders, obesity, sleep apnea, and type 2 diabetes among those forced to operate against their natural sleep patterns due to societal demands.
While aligning with a 9-to-5 schedule offers social benefits, Pinkhasov stresses that forcing a shift can be damaging. The key isn’t necessarily *when* you wake, but *how* you align your schedule with your internal biology.
Fortunately, there are ways to gently nudge your internal clock or mitigate the negative effects of a mismatched schedule. Consistency is paramount: maintaining a regular bedtime and wake-up time, even on weekends, can be remarkably helpful.
A calming nighttime routine is also essential. Experts recommend minimizing screen time, practicing meditation, using aromatherapy, enjoying a warm bath, or sipping herbal tea to signal your body it’s time to rest.
Incremental changes are more effective than drastic ones. Keyashian suggests shifting your wake-up time by just 15 minutes each day. Exposure to bright light in the morning can also boost mood, energy, and concentration.
For those experiencing seasonal mood dips, a therapeutic light box can provide additional support. If you suspect your sleep-wake cycle is significantly impacting your well-being, consulting a psychiatrist is a wise step. Minimizing caffeine and being mindful of the timing of exercise can also contribute to better sleep.
