For many years, sleep experts believed that an individual’s chronotype was largely determined by genetics and could not be changed. However, new research from Baylor University suggests that behavioral choices can also play a role in determining one’s preference for morning or evening hours.
In a study conducted by Baylor’s sleep lab, researchers examined how institutional factors, biological factors, and behavioral choices all contribute to sleep patterns among college students. The study focused on 858 undergraduate students enrolled in demanding science courses during the 2018-2019 academic year.
The findings showed that individuals who have a tendency to stay up late at night (evening chronotypes) often experience poor quality and duration of sleep compared to those who prefer waking up early in the morning (morning chronotypes). This disparity in sleep health led to reduced academic success among the students.
According to the researchers, certain behaviors are linked to even lower sleep quality. Using social media before bedtime, consuming caffeine later in the day, and taking frequent daytime naps all contribute to poorer sleep quality and reduced duration. These habits negatively affect our sleep-wake cycle and can lead to disrupted REM sleep stages, which result in difficulties falling asleep and reaching deep sleep stages. Therefore, to maintain high-quality sleep, individuals need to avoid these activities, especially in the hours before bedtime, and develop a consistent sleep routine.
However, the good news is that simple behavioral changes can help improve sleep health and promote productivity regardless of one’s chronotype. By avoiding electronic devices before bedtime, abstaining from caffeine and stimulants before sleeping, and developing healthy sleep habits, students were able to switch from evening to morning chronotypes and see significant improvements in their academic performance and overall sleep health.
In summary, the study shows that all individuals can benefit from practicing healthier daytime behaviors, resulting in better sleep quality that leads to an improved overall quality of life. Chronotypes may be more malleable than previously thought, and simple behavioral changes such as avoiding electronics before bedtime and abstaining from caffeine and stimulants before sleeping can improve sleep quality and productivity, promoting an individual’s overall health.
According to Barley, there are several simple changes that can help improve sleep quality. They include avoiding electronic devices, such as smartphones and laptops, just before bedtime, since the blue light emitted by these devices can interfere with the body’s natural production of melatonin, a hormone that regulates sleep.
avoiding stimulants like caffeine at least six hours before bedtime is recommended by sleep experts. Caffeine is a stimulant that can interfere with sleep quality and make it difficult to fall asleep. It’s also important to note that caffeine can be found in some surprising sources like chocolate, certain teas, and some medications, so it’s essential to be aware of what you’re consuming. To promote better sleep quality, individuals should avoid consuming any stimulants in the hours leading up to bedtime and opt for calming activities instead, such as reading or meditation.
avoiding long daytime naps and exercising at night is also suggested by sleep experts. Long daytime naps can make it harder to fall asleep at night by disrupting the natural sleep cycle. Therefore, it’s recommended to limit daytime naps to 20-30 minutes, or avoid them altogether unless it’s necessary. Similarly, exercising at night can stimulate the body and make it harder to calm down and fall asleep. Instead, try to exercise in the morning or afternoon to promote better sleep quality at night. Adopting these habits and maintaining a consistent sleep routine can help individuals achieve better sleep quality and promote overall well-being.
While there are ways to adjust your sleep schedule to accommodate your personal life, Dr. Scullin advises that it may not be practical to change your natural tendency of being a morning person or an evening person. It’s essential to focus on getting quality sleep to maintain good health and productivity. Trying to adjust your chronotype can be challenging and not always yield desired results, which means people should prioritize quality sleep without trying to make significant adjustments to their internal rhythms.
Overall, Regardless of whether an individual is a morning person or a night owl, it is essential to prioritize getting enough quality sleep. The study published in the journal Chronobiology International suggests that while genetics do play a role in determining an individual’s chronotype, behavioral choices can also contribute to whether they are a morning person or night owl. Thus, there are simple behavioral changes that evening chronotypes can make to improve sleep quality and promote productivity, which may ultimately result in an improved quality of life