For some, waking up early is effortless, while others find themselves more comfortable staying up late. But what if life demands a significant shift in your sleep schedule? Can you train yourself to become an early riser, or are night owls destined to miss out on morning activities? The answer lies in understanding your body’s circadian rhythm and chronotype.
Circadian rhythms are the 24-hour cycles that govern vital bodily functions like appetite, hormone release, temperature regulation, and, of course, sleep. According to Jamie Zeitzer, co-director of the Center for Sleep and Circadian Sciences at Stanford University, “Everybody has a circadian clock. It is a small part of the brain that keeps track of daily time.” This clock is synchronized to the outside world primarily through light exposure.
Light plays a crucial role in determining when we sleep and wake, but our natural sleep preferences—known as chronotypes—also come into play. Dr. Tanya Martinez-Fernandez, a sleep medicine specialist at Children’s Health in Dallas, explains, “Our chronotype is our preference to sleep at a certain time, which we tend to describe as a morning person or a night person.” This preference is influenced by genetics and can change over a lifetime.
Studies show that children typically have early morning chronotypes, while adolescents often shift to later sleep patterns. Older adults may revert to morning preferences, though it’s unclear if this shift is purely biological. Given these variations, adjusting your body clock can be easier or harder depending on your chronotype and life stage.
So, is it possible to adjust your sleep schedule? Yes, but it requires consistency and patience. Incremental changes of about 15 minutes per day are most effective, says Shelby Harris, director of sleep health at Sleepopolis. She recommends shifting your bedtime and wake time gradually, starting a few weeks before any major schedule changes.
Exposure to bright light in the morning can help reset your circadian rhythm. Harris advises getting natural sunlight first thing in the morning or using sunlamps and sunrise clocks if necessary. Avoiding caffeine and heavy meals before bed is also crucial, as these can interfere with sleep.
Maintaining good sleep hygiene is essential. Keeping your bedroom cool, dark, and free from screens can help you fall asleep faster. If screen time is unavoidable, use “night mode” or blue light-blocking glasses. But remember, the real issue might be the temptation to keep scrolling, which can delay sleep even more.
If you’re taking medications that affect sleep, consider adjusting the timing, but always consult your doctor first. And above all, be consistent. Zeitzer warns, “Your system acts as a rubber band, snapping back to its preferred biology as soon as you change your schedule.” Sticking to the same sleep and wake times every day is key to making long-term adjustments.
If adjusting your sleep schedule proves difficult, don’t hesitate to consult a sleep specialist. Chronic sleep issues may signal underlying disorders that need professional attention.