If you’re used to going to bed well after midnight and waking up around noon, you’ve probably come across advice like “you need to start living right” than once. But what does this “correctness” really consist of? Let’s figure out what the circadian rhythm is, whether it can be changed and whether it should be done.

What is circadian rhythm

Circadian rhythms are our internal biological clocks that regulate sleep-wake cycles, hormone production, body temperature, and even immune activity. They are controlled by the suprachiasmatic nucleus in the brain, which responds primarily to light and darkness. Morning light suppresses the production of melatonin (the sleep hormone), and evening darkness, on the contrary, triggers it, preparing the body for sleep.

Our individual rhythm depends both on genetics (chronotype – “night owl” or “lark”), and on habits: lighting, meal times, physical activity and daily routine.

Is it possible to change your circadian rhythm?

Yes, by gradually and consistently changing your lifestyle. Here’s what sleep experts recommend:

• Control the light.Bright natural light immediately after waking up helps you jumpstart your day. In the evening, on the contrary, dim the lights and avoid blue light from screens.
• Regulate your meal and exercise times.Try not to eat heavy meals or do intense exercise late at night if you want to move your bedtime earlier.
• Follow the ritual.A relaxing evening ritual (reading, warm bath) and avoiding caffeine in the afternoon can help set the mood for sleep.
• Move gradually.Move your bedtime no than 15-30 minutes at a time. The process will take weeks and months, not days.

Does it need to be changed?

Here the opinion of experts is clear:if your regime suits you and does not interfere with your life, there is no need to change it.“As long as you are healthy, getting enough sleep, and coping well with work and socializing, there is no reason to go against your natural clock,” notes sleep medicine expert Ellie Hare.

Many night owls feel guilty because of the social perception that waking up early means being productive and healthier. However, experts urge not to give in to stigma and focus on your own well-being. If you work for yourself, work shifts, or can schedule tasks for the afternoon, live at your own pace.

It’s worth contacting a specialist (somnologist or therapist) if your regimen begins to seriously interfere with:

• new job with different schedule

• family responsibilities, such as taking children to school

• health – chronic fatigue and insomnia appear.

In such cases, professional treatment may be required, including temporary use of melatonin or other medications as prescribed by a doctor.

Scientists agree on one thing: there is no “right” or “wrong” chronotype. If your sleep routine makes you feel good and live a full life, accept it without shame. It is worth changing your circadian rhythm only when it comes into conflict with your life circumstances, and it is better to do this gradually and with the support of specialists.

“Everyone has a different sleep chronotype and we encourage people to follow their natural body clock whenever possible. We also encourage them to ignore the talk that the earlier you get up, the better,” concludes clinical psychologist Shelby Harris.