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Morning people seem so productive. They get up early, get a lot done before the real day begins, and, according to at least one study, often have a positive outlook on life. They can seem to have an unfair advantage over night owls, who prefer to go to bed late and sleep in—especially in a society that typically operates on a 9-to-5 schedule. It’s possible to change one’s sleep patterns, but do the benefits outweigh the costs? One expert, Ilene Rosen, professor of clinical medicine at the Perelman School of Medicine at the University of Pennsylvania, explains how to shift your circadian rhythm to suit your schedule.
Code: Sleep
Our circadian rhythms are driven by internal clocks that tell us when to fall asleep and when to wake up in a roughly 24-hour period. They have been shown to be about 47% genetic, says Dr. Rosen, and have even been detected in utero. People’s preferences for waking early or sleeping in are called chronotypes; they are different from disorders, and don’t pose a problem unless they interfere with people’s lifestyles. “I know nurses who choose to work the night shift, probably because they have adapted their job to match their preference,” says Dr. Rosen, who is on the faculty of Penn’s Center for Sleep and Circadian Neurobiology and the immediate past president of the American Academy of Sleep Medicine. But most people don’t have the option of going to bed at 4 a.m. and waking eight hours later.
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Preferences for waking early or sleeping in are partly determined by genetics, studies have found. Photo: Getty Images/iStockphoto .
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