Early to bed-early to rise or night owl: which camp do you reside in? Each could have potential negative and positive effects on your body depending on your sleep cycle.
According to the National Sleep Foundation, the circadian biological clock is regulated by the Suprachiasmatic Nucleus (SCN), a cluster of cells in the hypothalamus that reacts to light and dark signals. Light from the eye’s optic nerve reaches the SCN, informing the internal clock that it’s time to wake up. The SCN then communicates with other parts of the brain to regulate hormones, body temperature, and other functions that influence our feelings of wakefulness and sleepiness.
In the morning, exposure to light prompts the SCN to send signals that increase body temperature and stimulate the production of hormones like cortisol. Additionally, the SCN delays the release of melatonin, a hormone associated with sleep onset, in response to light, ensuring it is produced when it is dark.
For some people, especially night owls, mornings can be challenging. However, understanding your circadian rhythm can help you adjust your sleep schedule more effectively. There are methods to determine your circadian type, which can guide you in making these adjustments.
Morningness-Eveningness Questionnaire (MEQ)
The Morningness-Eveningness Questionnaire (MEQ) is a widely used self-assessment tool designed to determine an individual’s circadian rhythm type, commonly referred to as chronotype. This classification helps to identify whether a person is a morning type, evening type, or intermediate type, based on their preferred times for sleeping and waking, as well as their peak periods of alertness and performance throughout the day.
The MEQ was initially validated in a study involving a student population aged 18-32 years. The validation process included comparing MEQ scores with oral temperature curves, revealing that morning types reached their circadian peak earlier than evening types. Additionally, morning types tended to exhibit higher daytime temperatures and lower temperatures after their peak compared to evening types.
The MEQ scores classify individuals into five categories:
- Definite Evening Type (16-30)
- Moderate Evening Type (31-41)
- Intermediate Type (42-58)
- Moderate Morning Type (59-69)
- Definite Morning Type (70-86)
Using different populations in future studies, evening types were classified as those scoring below 53, while morning types scored above 64. This adjustment resulted in the following distribution:
- 28.1% Morning Type
- 51.7% Neither Type
- 20.2% Evening Type
The MEQ has remained a valuable tool in chronobiology for identifying individual differences in circadian preferences, aiding both researchers and clinicians in understanding and managing sleep-related behaviors and disorders.
Tips for a Successful Morning
So what is the answer when motivation in the morning is nonexistent? Try these five tips to take away the snooze and wake up ready to tackle the day!
- Prep meals the night before. Don’t wait until the rush of the morning. Meal prep at night for breakfast and lunch can help maintain your health goals. You will also start the day with energy from a healthy option versus a stop at the drive-thru rushing to work.
- Work out with a friend. The last thing many of us want to do is wake up any earlier than we have to; but starting the day with a walk or exercise routine can set the pace for the rest of the day. Find an accountability partner so you are not relying on yourself to not hit snooze!
- Create a bedtime routine. It sounds simple, but keeping a consistent routine at night helps motivate you in the morning to successfully wake up refreshed. Breaking the routine for the latest episode on Netflix can crash your routine for days. Self-motivate by setting a bedtime alarm or asking your roommate to hold you accountable.
- Stop hitting snooze. If you wake up at 6:30 a.m. and know how long it will take to get you out the door on time, stop setting an alarm for 6 a.m. Be honest with yourself and create a morning routine that motivates you for success.
- They have an app for that. If you still find yourself hitting snooze, try a new app for waking up. Sleep Better automatically recognizes your routine so it wakes you up in a range of time you set. You can also try an app that lullabies you to sleep so you visualize more calming and relaxing dreams. There are a slew on the market so try some out.
If you live in Alaska and are ready to take back your sleep, contact The Alaska Sleep Clinic and receive a free 10-minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you.
