Waking up early doesn’t necessarily make you healthier, happier, and more productive. Yes, it works for many people but what’s true for one can be very wrong for the other.
A couple of days ago, Syed Moin Hassan, M.D., turned to Twitter to destigmatize night owls. The health professional made a comprehensive thread, explaining that those who deviate from the regular circadian rhythm are perfectly fine. Dr. Hassan recalled his personal experience with patients, shared what the medical world knows about the sleep-wake cycle, and his post immediately went viral. With over 140K likes and 30K retweets, let’s hope it’ll put to rest all of the myths surrounding late-sleepers once and for all.
More info: Twitter
Dr. Hassan’s medical explanation why people who wake up late aren’t lazy just got over 140K likes on Twitter
Image credits: syedmoinhassan
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However, if waking up late isn’t a sign that something’s wrong, what is? Well, according to one study, it’s irregularity. When researchers documented the sleep of 61 students over 30 days and correlated the results with the students’ grades, they found that students who got regular sleep–that is, who went to bed and woke up more or less the same time every day–did better in school than those who slept irregular hours.
At first, the researchers expected to find that the irregular sleepers who stayed up till all hours were sleeping less than their regular-sleeping counterparts. However, it wasn’t the case. Both groups were sleeping about the same number of hours in total (irregular sleepers were napping more). Their grades still suffered, though, proving that a nap is no replacement for a good night’s sleep.
Moreover, irregular sleep can be a symptom of depression, and depression can definitely have a toll on one’s academic performance.
The researchers added that more study is needed to better understand these factors. But if you’re a late riser, you certainly don’t need to beat yourself up about it. Just focus on going to bed and getting up at roughly the same hours instead.
And people were delighted to hear it
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The trouble is, the night owls were sleeping when the early birds set the cursed work schedule.
I wake up early but I prefer night time. It always annoys me how early things close. It would be nice if business was still conducted at least until 1-2am.
Load More Replies...Whoever judged about someone's character, aspirations, even value based on the time he or she wakes up or other ridiculous metrics (like the number of hours spent in the office) simply is a fool. Let people do what works best for them. There is no "normal" behavious as long as what you do is considerate of others.
Mum always said that it´s the early bird that gets the worm, my reply was that the poor early worm gets eaten alive.
Finally I have an answer to that most annoying saying.
Load More Replies...It sucks that the early birds determine the rhythm of social life in the general society
I’m an early bird but I hate not being able to do things at night. It’s very restricting. It’s annoying how early businesses close.
Load More Replies...My office allows us to choose our own schedules. Some folks come in at 7am, some as late as 10 or 11. Those who come in later also stay later, so we actually have coverage for a longer period of time - from 7am to 8 or 9 in the evening. Actually works better for the company!
This article has really cheered me up. I definitely have a delayed circadian rhythm and it's great to finally have a name for it. I fortunately come from a family with many night owls.
Lucky you. I have much more early birds (like my neighbors) around me than other night owls. Now I'm jealous
Load More Replies...I am exactly the same - but add in needing 10 hours of sleep every night, and it can be difficult to keep jobs. I've always worked in bars because they are perfect for my sleep schedule. If given a change, I would naturally fall asleep around 2am and wake up around 11. I hate it since it takes up some much of my time, but that is the way I have always been since a kid
Why can't we just sleep when we're tired and wake when we're rested? Waking up at the crack of dawn and staying awake all day is not natural; it came about as a result of humans depending on agriculture for sustenance. Do you know of many mammals that have only one instance of sleeping in a 24-hour period? I mean, just look at your cat or dog - they sleep whenever they feel like it, usually short periods of time, several times a day.
My father used to freak out when I was a teenager and slept "late". "How could you possibly sleep past noon?", he demanded. I told him it was pretty easy when you stay up past dawn.
Load More Replies...Well done, doc! When I worked in a 'normal' job I used to get an average of 3 hours' sleep a night - just couldn't get to sleep early no matter how hard I tried. Not even after using sleeping pills and trying hypnotherapy. Then I got fired and decided to work for myself. Now I sleep when I'm tired, usually around 5am, and get up around 1pm. Regular 8 hours sleep and I've never felt better. Sad that not everyone in my situation is able to change their circumstances and do this.
Thank you Dr Hassan!! You have just made my life better. It isn't insomnia, it is Delayed Circadian Sleep Patterns. I have always had this. Several years ago it was very helpful when I was working on a "graveyard shift" I never got tired or needed a drop of coffee to stay awake. My friends accused me of being a vampire. But now I know why, and what to call it.
Oh yusss. I tried so hard to be an early bird. I took a job of opening a coffee shop/bakery at 4:30 every morning and fought a constant feeling of lethargy and general sickness for a whole year before I requested a schedule change to closing hours. I told myself I was just lazy and I needed to BECOME a morning person.. But the miraculous difference in my energy, friendliness, and general perkiness toward the "end" of each day speaks for itself.
Three cheers for Dr. Hassan! For decades I hated getting up before dawn to get ready to go to school / work. I had to retire for health reasons in 2007. Now I go to sleep around 2 or 3 am and get up at 10. Sometimes I have to get up early for appointments, etc. but then I'm operating on sleep deprivation all day. Now I know I have delayed circadian sleep phase! :-)
I have a friend like this. When we lived together, I always took care to be quiet around the house until she woke up. I'm a quiet person anyway, but I am an early riser. No matter to me, I can read and relax in the quiet. I miss my friend, she's a sweetheart.
Test your cortisol with a 24 hr cortisol saliva test. Normal cortisol falls at night so we're tired and ready for bed and gradually rises so we wake up in the morning. If your cortisol cycle is abnormal you'll have high cortisol when it should be low and low levels when it should be high. There are supplements that can help lower cortisol when it should be low and help raise it when it should be higher. It's not just melatonin that can mess with sleep cycle.
I love school, but early morning classes have always been difficult and I struggle to get any work done if I have first period classes. All my free periods this year are in the morning, and while I'm still tired when I get to school most days. Its a blessing because I don't have to try and force myself to go to bed at 10:00pm and then just lay there starring at my ceiling until I eventually fall asleep.
Just remember, when someone's calling you lazy because your peak of energy is in the evening: only stupid, ignorant, and rude people do that; it took me a long time to realize it. Do not attempt to explain it to them.
I'm a crack-of-noon type. Start work at 2p, work til 2a, rinse repeat. Worked at a start-up && was very productive. If I don't have the option, I can do sleep at 11p, midnight, wake up 7a or 8a, start work at 9a or so. This is after fighting my 10p-6a father during high school. After high school, I worked for him as a programmer and could set my late-night hours.
I've always hate the shocked, judgemental looks I get when I tell people I wake up at noon, but they don't even think to ask when I went to sleep. It's like they assume I went to bed when they did and slept for 14 hours...nah bro, I laid in bed for hours and couldn't sleep until 3am! I even have chronic health issues and need 10 hours of sleep to feel rested, but no, they just look at you like you've failed at existing.
Thank you. I'm not even that much of a night owl - my preferred wake time is about 10-11am - but the amount of "sleep shaming" I have experienced all my life has been appalling. My little daughter is a morning person, and while I find it personally hard to deal with, I'm so happy that she will not have to be sleep-shamed and sleep-deprived all her life.
I definitely am a night person. I am much more lively and clear headed starting about 6 p.m. Growing up, I was sleep shamed. Not really from my parents, but during summer vacation, my brother would play his drums or play Heavy Metal as loud as he could. Even though I lived the 9-5 life for most of my 30 year career, but sleep deprivation was an issue for me. By the time Friday rolled around I was too pooped to party. I .
I have a delayed circadian sleep phase and I'm the most productive person in my household, and I'm most active in the evening. It's always irritated me that my lazy sister in-law complains about me waking late in the day when her house is constantly a mess. Just because you woke up early, doesn't mean you're a more productive, all around better person than anyone else.
Thank you. I have been a night person since I was in pre-school! I was always the last in house to fall asleep (which felt lonely) and had a terrible time getting up for school-later jobs!
I work from 2pm to 10p (sometimes 12am). I still need to wind down from working 8-10 hrs. so I go to bed @ 3am and get up at 11am...It ain't lazy...it's a different timeline...don't judge until you live the life of a nocturnal creature!
THANK YOU, Doctor! I come to life late at night. Working the 9-5 office job was a nightmare - and even more nightmarish were people who would schedule conference calls at 8 am! I quit the office job to become a freelancer 3 years ago and that's the best thing that happened to me. Sometimes I answer early emails not because I'm up early, but because I'm up till dawn :) And I like it. I so wish the shaming of the night owls becomes a thing of the past!!!
I have fibromyalgia.. getting up is the hardest thing I do all day. which makes me sound like I don't do anything all day. I'm single and self-employed and I do a LOT. but, still, getting out of bed is the hardest thing to do. going to bed is also tough because I know that the next thing I have to do, is get out. sleeping comfortably all night is also something I know I will never do.
I'll chime in with the rest. I spent most of my career sleep-deprived and less productive than I could have been. I would imagine there is so much untapped potential in people like us 'night owls'. Now being retired, I can allow my body to set the rhythm, except when I have to do things on 'Society's Schedule'; e.g., doctor appts, haircuts, shopping, etc... Still learning to forgive myself for being 'different' and to let go of all those negative connotations attached to me for a lifetime. I still have ignorant relatives who consider me 'lazy'. It really is a tough way to live.
Can you be both? I like to wake up around sunrise / 7am but I often don’t work (or want to work) until like 7pm. I definitely feel more ready to work at night. But I do think waking up early helps build discipline and improves life overall. My dad used to have a night job and he always slept late, but he worked 16 hour days. I don’t think he was lazy. But I think his sleep cycle wasn’t very good for him. Best dad ever though.
True. Still, a good excuse for a lot of undisciplined ,yes, lazy, people not using their energy and the opportunities of the day.
But you shouldn’t be so negative. Yes it does hurt them in the long run but that doesn’t mean they deserve it though. They like different hours of the day. It would be more disciplined to get up early but that’s not a reason to shame anyone.
Load More Replies...The trouble is, the night owls were sleeping when the early birds set the cursed work schedule.
I wake up early but I prefer night time. It always annoys me how early things close. It would be nice if business was still conducted at least until 1-2am.
Load More Replies...Whoever judged about someone's character, aspirations, even value based on the time he or she wakes up or other ridiculous metrics (like the number of hours spent in the office) simply is a fool. Let people do what works best for them. There is no "normal" behavious as long as what you do is considerate of others.
Mum always said that it´s the early bird that gets the worm, my reply was that the poor early worm gets eaten alive.
Finally I have an answer to that most annoying saying.
Load More Replies...It sucks that the early birds determine the rhythm of social life in the general society
I’m an early bird but I hate not being able to do things at night. It’s very restricting. It’s annoying how early businesses close.
Load More Replies...My office allows us to choose our own schedules. Some folks come in at 7am, some as late as 10 or 11. Those who come in later also stay later, so we actually have coverage for a longer period of time - from 7am to 8 or 9 in the evening. Actually works better for the company!
This article has really cheered me up. I definitely have a delayed circadian rhythm and it's great to finally have a name for it. I fortunately come from a family with many night owls.
Lucky you. I have much more early birds (like my neighbors) around me than other night owls. Now I'm jealous
Load More Replies...I am exactly the same - but add in needing 10 hours of sleep every night, and it can be difficult to keep jobs. I've always worked in bars because they are perfect for my sleep schedule. If given a change, I would naturally fall asleep around 2am and wake up around 11. I hate it since it takes up some much of my time, but that is the way I have always been since a kid
Why can't we just sleep when we're tired and wake when we're rested? Waking up at the crack of dawn and staying awake all day is not natural; it came about as a result of humans depending on agriculture for sustenance. Do you know of many mammals that have only one instance of sleeping in a 24-hour period? I mean, just look at your cat or dog - they sleep whenever they feel like it, usually short periods of time, several times a day.
My father used to freak out when I was a teenager and slept "late". "How could you possibly sleep past noon?", he demanded. I told him it was pretty easy when you stay up past dawn.
Load More Replies...Well done, doc! When I worked in a 'normal' job I used to get an average of 3 hours' sleep a night - just couldn't get to sleep early no matter how hard I tried. Not even after using sleeping pills and trying hypnotherapy. Then I got fired and decided to work for myself. Now I sleep when I'm tired, usually around 5am, and get up around 1pm. Regular 8 hours sleep and I've never felt better. Sad that not everyone in my situation is able to change their circumstances and do this.
Thank you Dr Hassan!! You have just made my life better. It isn't insomnia, it is Delayed Circadian Sleep Patterns. I have always had this. Several years ago it was very helpful when I was working on a "graveyard shift" I never got tired or needed a drop of coffee to stay awake. My friends accused me of being a vampire. But now I know why, and what to call it.
Oh yusss. I tried so hard to be an early bird. I took a job of opening a coffee shop/bakery at 4:30 every morning and fought a constant feeling of lethargy and general sickness for a whole year before I requested a schedule change to closing hours. I told myself I was just lazy and I needed to BECOME a morning person.. But the miraculous difference in my energy, friendliness, and general perkiness toward the "end" of each day speaks for itself.
Three cheers for Dr. Hassan! For decades I hated getting up before dawn to get ready to go to school / work. I had to retire for health reasons in 2007. Now I go to sleep around 2 or 3 am and get up at 10. Sometimes I have to get up early for appointments, etc. but then I'm operating on sleep deprivation all day. Now I know I have delayed circadian sleep phase! :-)
I have a friend like this. When we lived together, I always took care to be quiet around the house until she woke up. I'm a quiet person anyway, but I am an early riser. No matter to me, I can read and relax in the quiet. I miss my friend, she's a sweetheart.
Test your cortisol with a 24 hr cortisol saliva test. Normal cortisol falls at night so we're tired and ready for bed and gradually rises so we wake up in the morning. If your cortisol cycle is abnormal you'll have high cortisol when it should be low and low levels when it should be high. There are supplements that can help lower cortisol when it should be low and help raise it when it should be higher. It's not just melatonin that can mess with sleep cycle.
I love school, but early morning classes have always been difficult and I struggle to get any work done if I have first period classes. All my free periods this year are in the morning, and while I'm still tired when I get to school most days. Its a blessing because I don't have to try and force myself to go to bed at 10:00pm and then just lay there starring at my ceiling until I eventually fall asleep.
Just remember, when someone's calling you lazy because your peak of energy is in the evening: only stupid, ignorant, and rude people do that; it took me a long time to realize it. Do not attempt to explain it to them.
I'm a crack-of-noon type. Start work at 2p, work til 2a, rinse repeat. Worked at a start-up && was very productive. If I don't have the option, I can do sleep at 11p, midnight, wake up 7a or 8a, start work at 9a or so. This is after fighting my 10p-6a father during high school. After high school, I worked for him as a programmer and could set my late-night hours.
I've always hate the shocked, judgemental looks I get when I tell people I wake up at noon, but they don't even think to ask when I went to sleep. It's like they assume I went to bed when they did and slept for 14 hours...nah bro, I laid in bed for hours and couldn't sleep until 3am! I even have chronic health issues and need 10 hours of sleep to feel rested, but no, they just look at you like you've failed at existing.
Thank you. I'm not even that much of a night owl - my preferred wake time is about 10-11am - but the amount of "sleep shaming" I have experienced all my life has been appalling. My little daughter is a morning person, and while I find it personally hard to deal with, I'm so happy that she will not have to be sleep-shamed and sleep-deprived all her life.
I definitely am a night person. I am much more lively and clear headed starting about 6 p.m. Growing up, I was sleep shamed. Not really from my parents, but during summer vacation, my brother would play his drums or play Heavy Metal as loud as he could. Even though I lived the 9-5 life for most of my 30 year career, but sleep deprivation was an issue for me. By the time Friday rolled around I was too pooped to party. I .
I have a delayed circadian sleep phase and I'm the most productive person in my household, and I'm most active in the evening. It's always irritated me that my lazy sister in-law complains about me waking late in the day when her house is constantly a mess. Just because you woke up early, doesn't mean you're a more productive, all around better person than anyone else.
Thank you. I have been a night person since I was in pre-school! I was always the last in house to fall asleep (which felt lonely) and had a terrible time getting up for school-later jobs!
I work from 2pm to 10p (sometimes 12am). I still need to wind down from working 8-10 hrs. so I go to bed @ 3am and get up at 11am...It ain't lazy...it's a different timeline...don't judge until you live the life of a nocturnal creature!
THANK YOU, Doctor! I come to life late at night. Working the 9-5 office job was a nightmare - and even more nightmarish were people who would schedule conference calls at 8 am! I quit the office job to become a freelancer 3 years ago and that's the best thing that happened to me. Sometimes I answer early emails not because I'm up early, but because I'm up till dawn :) And I like it. I so wish the shaming of the night owls becomes a thing of the past!!!
I have fibromyalgia.. getting up is the hardest thing I do all day. which makes me sound like I don't do anything all day. I'm single and self-employed and I do a LOT. but, still, getting out of bed is the hardest thing to do. going to bed is also tough because I know that the next thing I have to do, is get out. sleeping comfortably all night is also something I know I will never do.
I'll chime in with the rest. I spent most of my career sleep-deprived and less productive than I could have been. I would imagine there is so much untapped potential in people like us 'night owls'. Now being retired, I can allow my body to set the rhythm, except when I have to do things on 'Society's Schedule'; e.g., doctor appts, haircuts, shopping, etc... Still learning to forgive myself for being 'different' and to let go of all those negative connotations attached to me for a lifetime. I still have ignorant relatives who consider me 'lazy'. It really is a tough way to live.
Can you be both? I like to wake up around sunrise / 7am but I often don’t work (or want to work) until like 7pm. I definitely feel more ready to work at night. But I do think waking up early helps build discipline and improves life overall. My dad used to have a night job and he always slept late, but he worked 16 hour days. I don’t think he was lazy. But I think his sleep cycle wasn’t very good for him. Best dad ever though.
True. Still, a good excuse for a lot of undisciplined ,yes, lazy, people not using their energy and the opportunities of the day.
But you shouldn’t be so negative. Yes it does hurt them in the long run but that doesn’t mean they deserve it though. They like different hours of the day. It would be more disciplined to get up early but that’s not a reason to shame anyone.
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