If you have ever hit the snooze button five times and still dragged yourself out of bed feeling like a zombie, you are not alone. That groggy, disoriented feeling right after waking up is known as sleep inertia, and it is one of the most common complaints among people who struggle with early mornings. It can stem from a lack of sleep, a disrupted sleep rhythm, or simply a misalignment with your natural internal clock. The good news is that a neuroscientist believes a surprisingly small tweak to your nightly routine could make a meaningful difference.
Wendy Suzuki, a professor at the Center for Neural Science at New York University, recently shared a simple strategy that she says can help people shift their sleep schedule and wake up feeling more refreshed. In a video she posted on TikTok, she opened with a question many of us have pondered: “Are you a morning person or a night owl? And are you really doomed to that rhythm for the rest of your life?” Her answer was encouraging and grounded in neuroscience. She explained that while genetics do influence whether you lean toward early rising or late nights, your sleep pattern is far from fixed.
“Although genetics play a role in whether you are a night owl or an early bird, your sleep rhythm is not set in stone,” Dr. Suzuki said. “Light exposure, your evening routine, and daily habits can shift your internal clock over time.” This is empowering news for anyone who has assumed they are simply wired to stay up late and suffer through early alarms forever. The body is remarkably adaptable, and with consistent effort, it can learn a new rhythm.
@drwendysuzuki Your sleep identity isn’t hardwired, it’s trained. 😴🚨 Think your sleep style is set in stone? Science says otherwise. A few key changes can flip your internal clock… without the struggle. Watch the full breakdown in today’s #MythMenders! ⏳⚡️#sleep #nightowl #earlybird ♬ Girl from Stockholm – EcoTech
The core of her advice is what she calls the 15-minute rule. Rather than trying to overhaul your bedtime all at once, she recommends nudging it back by just 15 minutes each evening. “Want to adjust your sleep schedule? Try shifting your bedtime by 15 minutes each night. In the morning, get as much sunlight as possible, and stay consistent, even on weekends, and you will notice yourself changing over time,” she advised. The gradual approach prevents the jarring shock that comes from suddenly trying to sleep two hours earlier than usual.
This strategy lines up with guidance from Johns Hopkins Medicine, which recommends shifting sleep schedules by 15 minutes every night or every few days as a smart and incremental way to reset the internal clock without overwhelming the body. The idea is that slow, consistent changes allow your circadian rhythm to adapt naturally rather than fighting against it. Waking up at the same time every day, including weekends, is a key part of making the shift stick. Skipping it on Saturday and Sunday essentially undoes the progress made during the week.
Understanding your chronotype, which is your natural biological preference for sleep and wake times, is also a helpful starting point. Researchers suggest that one of the easiest ways to identify your chronotype is to track when you naturally feel sleepy at night and when you wake up on your own without an alarm. Evening types typically feel wide awake late at night and struggle to rise early, while morning types feel energized at dawn but fade earlier in the evening. According to Dr. Suzuki, it is entirely possible to train yourself toward a different chronotype through gradual, deliberate changes rather than sudden shifts.
There are real-world advantages to becoming more of a morning person if your lifestyle calls for it. Morning types tend to go to bed earlier and therefore wake up before those who stay up late, giving them a natural alignment with conventional work and school schedules. According to Healthline, people with morning-oriented habits often report higher energy levels during the first half of the day. A study conducted on more than 3,100 people between the ages of 18 and 35 found that individuals who adopted a morning lifestyle reported stronger social support from family and friends and “greater conscientiousness” as a personality trait.
Sleep science has grown considerably in recent decades, shedding light on just how deeply rest affects everything from mood and metabolism to memory and immune function. The circadian rhythm, which governs the sleep-wake cycle, is regulated by an internal clock located in a region of the brain called the suprachiasmatic nucleus. Light is the most powerful external cue that resets this clock daily, which is why morning sunlight exposure is such a consistent recommendation from sleep researchers. Melatonin, the hormone that signals to the body that it is time to sleep, is suppressed by bright light and released in darkness, making evening screen habits particularly disruptive to natural sleep timing. Adults generally need between seven and nine hours of sleep per night to function at their best, though individual needs vary.
If you have been struggling with groggy mornings or a sleep schedule that feels out of sync with your life, share your experience and any tips that have worked for you in the comments.
