Gina Johnson
Sleep is a highly individualistic activity, and what works for one person may not work for another. While some people are early birds, others are night owls, and this is determined by their chronotype. A person's chronotype dictates their sleep-wake cycle and is influenced by factors such as age, genetics, and lifestyle. For example, older people tend to have shorter sleep cycles and spend less time in deep sleep. Additionally, people with late chronotypes may have larger social networks, but they may also be at a greater risk for depression, diabetes, and high blood pressure. Maintaining a consistent sleep schedule, even on days off, is essential for keeping blood pressure within a healthy range. However, it's important to note that sleep issues can sometimes be corrected by simple environmental and lifestyle changes, such as improving sleep hygiene, practising relaxation techniques, and avoiding caffeine, large meals, intense exercise, and alcohol close to bedtime.
| Characteristics | Values |
|---|---|
| People with larger social networks | Tend to stay up late |
| Risk of health issues | Depression, diabetes, high blood pressure |
| Genetic makeup | Chronotype |
| Chronotype | Internal sleep-wake clock |
| Sleep-maintenance insomnia | Health problems, depression, stress |
| Age | Normal sleep cycle becomes shorter |
| Sleep-onset insomnia | Prevented by anxiety |
| Sleep deprivation | During pregnancy |
| Sleep disturbances | Hormonal shifts, age-related changes |
| Sleep-wake cycle | Dictated by circadian rhythm |
| Sleep quality | Improved by resistance exercise |
| Sleep hygiene | Avoid caffeine, large meals, intense exercise, alcohol |
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What You'll Learn
The pros and cons of being a night owl
Being a night owl, or having a "late chronotype", is a natural sleep pattern for many people. However, in a world that often favours "morning larks", night owls may face challenges and negative health impacts.
The Pros of Being a Night Owl
- You may be more productive in the evening than early birds are. Research suggests that a significant number of people do their best work at night.
- You may have a larger social network. Staying up late can make it easier to socialise with friends, family, or colleagues who have similar sleep patterns.
The Cons of Being a Night Owl
- Health risks: Night owls are at a higher risk of developing diabetes, obesity, and poor mental health. They may also be more vulnerable to the consequences of an unhealthy lifestyle, such as impulsive behaviour, alcohol consumption, and smoking.
- Sleep deprivation: Night owls often have to wake up early due to work or family obligations, which can lead to sleep deprivation and subsequent energy level issues throughout the day.
- Social and professional challenges: The mismatch between a night owl's biological time and the social expectations of a typical workday can cause issues. Night owls may struggle to adjust their sleep schedules to fit the standard 9-to-5 work day, leading to poorer attention, slower reaction times, and increased sleepiness.
Tips for Night Owls:
- Maintain a consistent sleep routine: Go to bed and wake up at the same time every day, even on weekends.
- Limit exposure to bright light in the evenings: This can help shift your internal clock earlier.
- Seek medical advice: If you have delayed sleep phase disorder or are struggling with insomnia, speak to a healthcare professional for advice and potential treatments.
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The impact of genetics on sleep patterns
While there are several reasons why you might wake up early or sleep late, one of the factors that influence this is genetics.
Genetics plays a significant role in determining whether an individual is a morning or evening person. This is influenced by the genetics of how fast or slow our internal clocks tick. Our internal biological clock, or chronotype, resides in the brain and regulates the timing of functions such as appetite, hormone release, and metabolism. The chronotype determines the time of day when we feel most active. People with a late chronotype tend to have larger social networks but may be at greater risk for depression, diabetes, and high blood pressure. Those with an early chronotype feel most active during the early parts of the day.
Research has shown that sleep and sleep disorders are substantially influenced by genetic factors. For instance, people with advanced sleep phase syndrome (ASPS) feel the need to go to bed very early in the evening and wake up very early in the morning. Due to family and social obligations, people with ASPS may find it difficult to go to bed early enough to get sufficient sleep, leading to chronic sleep deprivation.
Additionally, several sleep disorders have been found to have a genetic component. For example, narcolepsy, a neurological disorder characterized by daytime sleepiness, cataplexy, hallucinations, and disturbed nighttime sleep, has an increased chance of occurrence if one's relatives have it. Recent genome-wide association studies have also identified single nucleotide polymorphisms linked to restless legs syndrome (RLS) and periodic limb movements in sleep (PLMS).
It's important to note that while genetics plays a role in sleep patterns, other factors also come into play, such as age, daily work or school schedules, and environmental, lifestyle, and social factors.
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The effect of age on sleep cycles
While it is common for people to have different sleep patterns, with some preferring to stay up late and wake up early, it is important to understand the effects of age on sleep cycles. Sleep patterns tend to change as one ages, and most people find that ageing causes them to have a harder time falling asleep. Older people may wake up more often during the night and experience an abrupt transition from sleep to being awake. This can result in a feeling of not having slept deeply, which is often accurate as older adults tend to have shorter periods of slow-wave sleep and fewer instances of it.
The sleep cycle, composed of REM and NREM sleep, lasts for about 50 minutes in children and 90 minutes in adults. As we grow older, this sleep cycle becomes shorter, and we spend less time in the deep sleep phase. This can lead to older individuals requiring the same amount of sleep as younger adults but struggling to obtain those hours in one block. For example, an elderly person may still require up to eight hours of sleep but might find it challenging to sleep for that duration without interruptions.
Age-related changes in sleep patterns can be influenced by various factors. One factor is the interaction between the sleep-wake homeostat and the internal clock. As people age, the window during which the internal clock enables sleep narrows, making it more difficult to fall and stay asleep. Additionally, older adults may experience new mental health issues, such as depression or anxiety, which can impact their sleep. Certain sleep disorders, such as restless leg syndrome, narcolepsy, or hypersomnia, also become more prevalent with age.
Furthermore, older individuals may be more susceptible to the effects of certain medications that can disrupt sleep. Drugs used to treat heart disease, high blood pressure, Parkinson's, and thyroid problems can often interfere with sleep. Additionally, age-related health conditions, such as heart failure, angina, or atrial fibrillation, can also impact sleep quality. It is important to consult a doctor if underlying conditions or medications are causing sleep disturbances, as adjustments can sometimes be made to improve sleep.
Additionally, lifestyle factors can play a role in sleep patterns as we age. Exposure to artificial light, especially the blue light from electronic devices, can disrupt sleep by lowering melatonin levels. Maintaining a consistent sleep routine, limiting screen time before bed, and adopting healthy habits can help regulate sleep cycles. It is also important to avoid stimulants such as caffeine and alcohol close to bedtime, as these can impact sleep quality and duration.
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How to reset your sleep schedule
It is not uncommon to sleep late and wake up early. However, this can be a sign of insomnia, which is the inability to get the sleep you need to wake up refreshed. This can lead to a cycle of additional stress and anxiety.
- Understand the causes: Recognise the factors that are messing up your sleep cycle. This could be due to internal factors such as stress, anxiety, and depression, or external factors such as light, temperature, social interaction, and travel.
- Establish a fixed bedtime and wake-up time: Having a consistent sleep schedule allows the body to predict and prepare for sleep, making it easier to fall asleep and wake up.
- Avoid naps: While you're establishing a sleep routine, avoid taking naps, especially long ones in the afternoon.
- Avoid disruptive habits: Habits such as consuming alcohol, caffeine, or smoking before bed can disrupt your sleep schedule.
- Meditation and relaxation: Meditation helps regulate your internal body clock and reduces stress, a key disruptor of sleep. Relaxation exercises involve focusing on different parts of your body, tensing them, and then relaxing them one by one.
- Seek professional help: If your sleep issues persist, don't hesitate to seek help from a healthcare provider. They may suggest cognitive and behavioural techniques or discuss taking melatonin, a synthetic version of the brain's sleep-inducing hormone.
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The link between sleep and mental health
Sleep and mental health are closely connected. Living with a mental health problem can negatively impact sleep quality and duration. Likewise, poor sleep can negatively affect one's mental health.
People with mental health disorders are more likely to experience chronic sleep problems, and these sleep problems are likely to exacerbate psychiatric symptoms and even increase the risk of suicide. Research has shown that people with insomnia are at a higher risk of developing depression, anxiety, and even suicidal ideation. Sleep-onset insomnia, which is the inability to fall asleep, is most often associated with anxiety. However, anxiety about a situation or event can also cause one to sleep fewer hours at a time.
Pregnancy-related insomnia is also common, especially during the first and third trimesters, due to the many physical and hormonal changes the body undergoes. Symptoms usually subside after giving birth, but new mothers often experience sleep deprivation during their infant's early months.
Age-related hormonal shifts, such as menopause in women and urinary problems in men due to changes in the prostate, can also cause disrupted sleep patterns. As people grow older, the normal sleep cycle becomes shorter, and they spend less time in deep sleep.
A bidirectional relationship between sleep and mental health has been observed, wherein sleeping problems may be both a cause and consequence of mental health problems. Brain activity during sleep has been shown to have profound effects on mental health. Sufficient sleep, especially rapid eye movement (REM) sleep, is necessary for the brain's processing of emotional information. A lack of sleep is particularly detrimental to the consolidation of positive emotional content, which can influence mood and emotional reactivity.
Additionally, certain lifestyle patterns associated with staying up late, such as impulsive behaviours like drinking alcohol and smoking, can further contribute to negative health outcomes.
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Frequently asked questions
Whether you’re a night owl or an early bird may be determined by your chronotype, which is your internal sleep-wake clock. Some people naturally have late chronotypes, meaning they prefer to go to sleep later and wake up later. People with early chronotypes prefer to go to bed and wake up earlier.
People who stay up late may be at greater risk for depression, diabetes, high blood pressure, and other negative health effects. A late-night lifestyle often goes hand-in-hand with other unhealthy behaviours, such as smoking and drinking alcohol.
Waking up early can cause exhaustion, especially if you're not getting enough sleep. Sleep-maintenance insomnia is a common problem, where people wake up in the middle of the night and struggle to get back to sleep. This can lead to a cycle of additional stress and anxiety.
To shift your sleep cycle, try getting bright light early in the morning, which will help you get sleepy earlier in the evening. You can also try melatonin supplements, but be sure to consult a healthcare professional first.
If you want to sleep later, you can reset your circadian rhythm by keeping a consistent sleep schedule, even on your days off. Avoid caffeine, large meals, intense exercise, and alcohol too late in the day, as these can keep you up or wake you up in the middle of the night.
