Have you ever heard the word chronotype? It’s a way of classifying whether your internal circadian clock is set for you to be a night owl or a morning person. Our society is greatly shaped by the belief that early risers will be the movers and shakers and those who are night owls are the partiers and are more creative. We’ve all heard this sentiment in sayings such as “Early to bed, early to rise, makes a man healthy, wealthy and wise” or “The early bird gets the worm”.
The Harvard Review carries an article by Christoph Randler, a professor of biology at the University of Education in Heidelberg, Germany on his study of morning people verses evening people and their role in job performance. He found that there’s a genetic predisposition to whether you’re a morning person or night owl. And those who wake up early are more likely to be productive. Morning people anticipate problems and try to minimize them. Evening people, on the other hand, tend to be more creative.
The Huffington Post has an article by Dr. Michael Breus, clinical psychologist and board certified sleep specialist, and he reports that the brain structure actually differs between night owls and early risers. “Compared to early risers and intermediates, night owls showed reduced integrity of white matter in several areas of the brain. White matter is fatty tissue in the brain that facilitates communication among nerve cells. Diminished integrity of the brain’s white matter has been linked to depression and to disruptions of normal cognitive function.” The article also said night owls are prone to significant tobacco and alcohol use. They are inclined to eat more and have less healthful diets. On the positive side, they tend to be more analytical and have more stamina.
Can a person change from night owl to morning person? According to a recent CNN article, there are 19 ways to trick yourself into becoming a morning person. They involve creating a new routine and having a definite goal in mind. Some of them include:
- Make the change in 15-minute increments.
- Turn off the electronics at least 1 hour before bedtime.
- Use that hour to prepare for the next day.
- Write out your to-do list and get those things off of your mind.
- Create an environment conducive to sleep – darken the room, turn the temperature down to 65˚F.
- Avoid eating or drinking a lot before going to bed.
- Don’t hit the snooze button, but get up. Going back to sleep may put you into a deep sleep stage, which will make you really groggy.
A good sleep routine is crucial to optimum health, job performance, and quality of life. A night owl trying to fit into a morning person society may suffer from sleep deprivation. Sleep deprivation can have serious long-term effects as it can escalate into psychological disorders like depression and anxiety. If you feel this is a problem for you, please contact a mental health care professional in your area. If you live near Portland, OR/Vancouver, WA, please contact my office and schedule an appointment today.
By proactively managing your sleep pattern, you could create an extra hour in your day. How would you use it? Please join me on my Facebook page and tell me about it.
