There are two types of people: those who love the late-night screens vs those who love the early morning focus. Some people like staying up late, looking at screens, and getting things done when it’s quiet. Others like to wake up early and get a head start on the day. Did you know that scientists have found that whether you’re a “night owl” or a “morning person” is partly in your genes? Your body has its own clock, and genes help set that clock. This means your preference for late nights or early mornings isn’t just a choice—it’s also how you’re made!
- In a study of 122,058 U.S. adults, daily electronic screen use before bed was linked to a 33% higher prevalence of poor sleep quality and 48 fewer minutes of sleep per week compared to those with no screen use
- Daily screen users went to bed 9–16 minutes later on workdays, with the effect more pronounced in people with an evening chronotype (natural night owls)
- The National Sleep Foundation’s 2022 Sleep in America poll found 58% of respondents used screens within two hours of bedtime; these individuals had significantly lower Sleep Health Index scores, reporting worse sleep quality, more trouble falling asleep, and shorter sleep duration
- A large cross-sectional study in China (21,376 adults) found that any evening screen time was associated with poorer sleep quality, with risk increasing as screen time rose: >3 hours/day had the strongest negative effect across all age groups
- In the 18–34 age group, both ≤1 hour/day and >3 hours/day of evening screen time were significantly associated with poor sleep quality; in older age groups, even moderate evening screen use (≤1–3 hours/day) increased risk
Late-Night Screens
Late-night screens refer to the use of electronic devices like smartphones, tablets, laptops, and televisions close to bedtime. This often involves looking at the bright displays of these devices in the hours leading up to sleep.
Important Aspects of Late-Night Screens Include:
- Engaging with various electronic devices for entertainment, communication, work, or browsing.
- Using these screens in the period right before going to bed, typically within one to two hours.
- These screens emit blue light, a part of the light spectrum that can affect the body’s natural sleep-wake cycle.
- The content viewed on these screens can be mentally engaging or emotionally stimulating, making it harder to wind down.
Also Read: Hard Work vs Smart Work: Which is More Important?
Pros of Late-Night Screens
- Access to online learning resources late at night.
- Flexibility for individuals with unconventional work schedules.
- Opportunity to connect with global collaborators across time zones.
- Quiet time for focused work or study without daytime interruptions.
- Availability of entertainment and relaxation after work or study.
- Chance to catch up on news and information at one’s own pace.
- Easy communication with peers or colleagues on projects.
Cons of Late-Night Screens
- Can disrupt sleep patterns, leading to daytime sleepiness.
- May reduce concentration and focus during work or study hours.
- Exposure to blue light can interfere with melatonin production.
- Can lead to eye strain and headaches, affecting productivity.
- May increase procrastination and reduce time for rest.
- Can blur the lines between work/study, and personal time.
- Potential for information overload and increased stress.
Famous Personalities Known for Late-Night Screens/Work
- Many hosts like Jimmy Fallon, Jimmy Kimmel, Stephen Colbert, and Seth Meyers work late into the night to produce their shows.
- Musicians and Artists find creative inspiration and work during the quiet of late nights.
- Authors prefer the solitude of night for their writing process.
Also Read: Creativity vs Knowledge – Which Is Better?
Early-Morning Focus
Early-morning focus refers to the heightened ability to concentrate and think clearly in the initial hours after waking up. This period is often characterized by:
- The environment is typically quieter with fewer interruptions from other people or activities.
- After sleep, the brain is often more rested and less cluttered with the day’s accumulated thoughts and stresses.
- For many individuals, cognitive functions like attention, memory, and decision-making are at their peak in the morning.
- This state of heightened focus can lead to greater efficiency and productivity in tackling tasks.
- The calm morning hours provide an ideal time for planning the day and setting intentions.
- Engaging in activities like meditation, journaling, or light exercise during this time can further improve focus and mental clarity.
Pros of Early-Morning Focus
- Improve concentration for learning and tasks.
- Increased productivity before distractions arise.
- Better retention of information is studied early.
- Opportunity for proactive planning of work or studies.
- A sense of accomplishment early in the day.
- More time for focused, deep work.
- Reduced stress due to a calm start.
Cons of Early-Morning Focus
- Difficulty for “night owls” to adjust their sleep schedule.
- Potential for feeling tired later in the day.
- May miss out on late-night social or networking opportunities.
- Requires discipline and consistent sleep habits.
- It can be challenging to maintain during social events or travel.
- Some individuals may not feel mentally sharp early in the morning.
- Might necessitate going to bed earlier, limiting evening activities.
Also Read: Books vs Movies – Which One is Better?
Famous Personalities Known for Early-Morning Focus:
- Narendra Modi (Prime Minister of India) reportedly starts his day very early with yoga and other activities.
- Ratan Tata (Chairman Emeritus, Tata Sons) is known to attend early morning meetings.
- Tim Cook (Apple CEO) reportedly wakes up very early (around 4:30 am) to manage emails and exercise.
- Oprah Winfrey is known for her early morning routine that includes meditation and exercise.
- Mark Wahlberg has a very early start to his day, including workouts.
- Benjamin Franklin was known for waking up early to plan his day and focus on self-improvement.
- Anna Wintour (Vogue Editor-in-Chief) starts her day early with a tennis match.
- Dwayne “The Rock” Johnson begins his intense workout routine in the early morning hours.
Late-Night Screens vs Early-Morning Focus
| Aspects | Late-Night Screens | Early-Morning Focus |
| Sleep Duration | Decreased (up to 48 min less/week) | Longer, more restorative sleep |
| Sleep Quality | 33% higher prevalence of poor sleep | Improved sleep quality |
| Cognitive Effects | Impaired memory, attention, and problem-solving | Enhanced focus, productivity |
| Melatonin Production | Suppressed by blue light | Normalized, promoting sleep onset |
| Circadian Rhythm | Delayed, leading to later bedtimes | Aligned for optimal morning alertness |
| Emotional Well-being | Increased fatigue, irritability | Improved mood and motivation |
