The Genetics of Sleep: Are We Programmed to Sleep Differently?
Our sleep habits aren’t as universal as we might think. While some of us jump out of bed at dawn, others feel most alive in the moonlight, thriving in the quiet of late-night hours. But what if these tendencies are more than personal preference? Research shows that our genes may play a significant role in shaping our sleep patterns, suggesting that many of us are biologically “programmed” to have unique sleep needs (Jones & Lane, 2020). Understanding this genetic foundation offers a pathway to more personalized and effective sleep strategies—and could transform how we approach rest in our daily lives.
One tool that can help us identify our individual sleep patterns is the Morningness-Eveningness Questionnaire (MEQ). By answering questions about ideal sleep times, alertness levels, and productivity peaks, the MEQ reveals whether you’re naturally a “morning lark” or a “night owl” (Horne & Östberg, 1976). Our chronotype, as it’s called, isn’t just about when we prefer to go to bed or wake up—it’s a rhythm that affects our energy, mood, and cognitive performance throughout the day. For example, morning people often feel sharp and alert in the earlier hours, whereas night owls reach their peak later in the evening. These patterns reflect deeper biological rhythms, often making traditional work or school schedules challenging for those who don’t naturally fit the early-to-bed, early-to-rise mold.
Recent research has identified specific genes linked to these chronotypes, like the PER3 gene, which influences whether we lean toward early rising or late sleeping (Takahashi et al., 2015). Variations in this gene, among others, may lead to differences in sleep patterns, and our genes interact with environmental factors, too. For instance, a person might be genetically inclined to be a night owl, but exposure to bright screens at night or consistent late-night activities can strengthen this inclination (Wright et al., 2013). Conversely, societal norms and fixed schedules can cause “social jetlag,” where someone’s biological and social clocks are misaligned. Over time, this misalignment contributes to fatigue, stress, and potential health problems, underscoring the importance of honoring individual sleep patterns where possible (Roenneberg, Wirz-Justice, & Merrow, 2003).
When we push against our natural sleep preferences, the effects extend far beyond just feeling tired. Night owls forced to conform to early schedules often experience chronic sleep deprivation, linked to several health risks. Misaligned sleep can increase stress levels, impair judgment, and even lead to more significant health problems. For example, research shows that chronic sleep deprivation may affect metabolism, cardiovascular health, and mental well-being (Walker, 2017). Aligning our schedules with our natural rhythms could potentially reduce these risks, creating a healthier, more balanced lifestyle.
Awareness of genetic factors is inspiring more personalized sleep approaches. As sleep research progresses, the goal is to move away from one-size-fits-all strategies and toward approaches that respect each person’s unique biological needs. Some workplaces are already experimenting with flexible hours, allowing employees to work during their peak times for optimal productivity. For those unable to adapt their schedules fully, sleep specialists suggest strategies to support natural rhythms—like adjusting light exposure, which can help reset the body’s internal clock, and maintaining consistent routines (Buysse, 2014).
As genetic research advances, scientists envision a future where people can identify their optimal sleep-wake cycles through simple tests, tailoring their lives accordingly. This personalized approach to sleep could improve overall health and well-being, while reducing the prevalence of sleep-related health issues. Knowing our genetic tendencies would allow for earlier interventions, whether that’s therapy for insomnia, recommendations for sleep environments, or specific lifestyle adjustments (Hirshkowitz et al., 2015).
Our sleep needs are deeply personal, driven by both genetics and lifestyle, and recognizing these patterns can be a game-changer. Whether you’re a night owl feeling out of place in a 9-to-5 world or an early riser looking to optimize your energy, aligning your schedule with your genetic sleep preferences can open the door to better rest, health, and happiness. As science continues to explore the link between our genes and our sleep, we move closer to a future where personalized sleep strategies become the standard, honoring each individual’s unique needs.
Works Cited:
Buysse, D. J. (2014). Sleep health: can we define it? Does it matter?. Sleep, 37(1), 9-17.
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.
Horne, J. A., & Östberg, O. (1976). A self-assessment questionnaire to determine morningness-eveningness in human circadian rhythms. International Journal of Chronobiology, 4(2), 97-110.
Jones, S. E., & Lane, J. M. (2020). Genetics of sleep: understanding the impact of genetic variation on sleep regulation. Nature Reviews Genetics, 21(6), 371-387.
Roenneberg, T., Wirz-Justice, A., & Merrow, M. (2003). Life between clocks: daily temporal patterns of human chronotypes. Journal of Biological Rhythms, 18(1), 80-90.
Takahashi, J. S., Hong, H. K., Ko, C. H., & McDearmon, E. L. (2015). The genetics of mammalian circadian order and disorder: implications for physiology and disease. Nature Reviews Genetics, 9(10), 764-775.
Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Wright, K. P., Jr., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554-1558.