Forcing an early wake-up schedule could harm your health, sleep doctors warn

With a new year underway, it might seem like a good idea to adopt a stricter morning routine of getting up early and starting your day, but a 6 a.m. alarm isn’t for everyone, experts say.

“Morning birds” fall asleep and reach deep sleep earlier, often waking up more alert, while “night owls” naturally sleep later and rely more on nighttime and early morning REM. Waking up too early can leave night owls groggy and less mentally recovered.

“We need to move beyond the ‘early bird, the early bird’ adage and consider the biological cost of fighting the internal clock,” Dr. Aaron Pinkhasov, chair of the Department of Psychiatry at New York University Grossman Long Island School of Medicine, told News Digital.

INSUFFICIENT SLEEP IS LINKED TO A MAJOR HIDDEN HEALTH RISK, STUDY REVEALS

The science of sleep

According to Pinkhasov, people sleep in repeating cycles of 90 to 110 minutes that alternate between deep NREM sleep and REM sleep.

Early at night, deep sleep dominates, which promotes physical repair, immunity and memory. Later cycles include more REM sleep, which supports learning, emotional regulation, and brain function. Brief awakenings between cycles are normal.

Whether someone wakes up early or late naturally depends on the body’s “chronotype,” meaning whether it’s a morning bird or a night owl, he said.

CLICK HERE TO DOWNLOAD THE News APP

Chronotype is a “genetic blueprint” that determines when the body is naturally most alert or ready to rest, according to Pinkhasov.

“About 40% to 50% of our sleep-wake preference is inherited, meaning our internal clock is programmed,” he noted.

DID VACATION STRESS WREAK HAVOC ON YOUR GUT? DOCTORS SAY 6 SIMPLE TIPS CAN HELP

Waking up before your body clock often means sacrificing REM sleep. Forcing this discrepancy between your internal clock and your alarm clock can lead to fatigue, mood instability, and long-term metabolic risks, Pinkhasov warned.

“Unfortunately, because many people have early work, family, or social commitments, night owls have a higher prevalence of anxiety, depression, eating disorders, obesity, obstructive sleep apnea, and [type 2 diabetes]” Dr. Nissa Keyashian, a California board-certified psychiatrist and author of “Practicing Stillness,” told News Digital.

CLICK HERE FOR MORE HEALTH STORIES

Ultimately, health and productivity are greater when consistency and quality sleep are prioritized over an early morning goal, experts say.

“The main benefit of switching to an earlier schedule is social alignment. It makes it easier to navigate a world built around a 9-to-5 lifestyle. However, the drawbacks can be significant if the change is forced,” Pinkhasov said.

Smart shifts

There are some ways to “rewire” internal clocks or at least lessen the negative effects. Experts agree that having a set bedtime and wake-up time, even on weekends, can help.

CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER

Pinkhasov recommends a relaxing evening routine that includes minimizing electronic devices, meditating, using essential oils, taking a warm shower or bath, or drinking warm herbal tea.

According to Keyashian, increasing your wake-up time by just 15 minutes a day is most helpful.

The expert also recommends exposure to bright light in the morning, which can be helpful for mood, energy, and concentration. People who experience mood swings during the winter months may also benefit from using a therapeutic light box.

TRY OUR LATEST LIFESTYLE QUIZ

“If you think it could be you, I recommend talking to a psychiatrist,” he advised. “I also recommend minimizing caffeine. Some people also notice difficulty falling asleep when exercising late in the day, so keep this in mind as well.”