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Observed genes
Polygenic score
Influential genes: RGS16,HCRTR2,PDE10A
A variant in RGS16 gene has been found to have a strong association with the tendency towards morningness.
The HCRTR2 gene is connected to the regulation of sleep. It is associated with characteristics such as daytime napping and a preference for morning activity.
Thie PDE10A gene was included in a group of well-established circadian rhythm genes in a genome-wide study focused on chronotype.
About Sleep Chronotype
The sleep chronotype is the natural preference of the human body to sleep at a certain time. In addition to influencing sleep and wake times, our chronotype also determines our schedule of productivity and focus during the day.
What affects your sleep chronotype?
Your chronotype depends on a multitude of factors, including your genetics, age, and sex. According to some studies, younger adults and teens tend to be more likely evening types while older adults more likely identify with a morning chronotype. This genetic results describes only your inborn genetic predisposition to a chronotype.
More about sleep in our articles
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How to Sleep Better? Quality Matters
Recommendations
- While you cannot change your chronotype entirely, because to a significant extent it is hardcoded to your body’s biological and genetic factors, you can at least take up some habits that can shift it towards your liking.
- Try to gradually change your bedtime towards your preferences and also try to use an alarm clock that wakes you up with light.
- Our bodies are very sensitive to light when waking up and even when falling asleep.
- Avoid blue light before bed, to avoid interrupting your body’s production of melatonin.
Recommendations
- While you cannot change your chronotype entirely, because to a significant extent it is hardcoded to your body’s biological and genetic factors, you can at least take up some habits that can shift it towards your liking.
- Try to gradually change your bedtime towards your preferences and also try to use an alarm clock that wakes you up with light.
- Our bodies are very sensitive to light when waking up and even when falling asleep.
- Avoid blue light before bed, to avoid interrupting your body’s production of melatonin.
