A neurologist explains why it is easier to stay up late than to get up early

This circadian rhythm, located in a part of the brain known as the suprachiasmatic nucleus (SCN) of the hypothalamus, governs your sleep-wake cycle based on cues like light exposure, hormones, and body temperature.

Why you’re not a morning person

For many people, especially adolescents and young adults, this internal clock is naturally delayed.

“This means their biological drive to stay awake peaks later in the evening, while their melatonin secretion, the hormone that signals the body to sleep, occurs later at night,” Dr Sagvekar.

This delay in melatonin release makes it easier for people to push their bedtime forward but much harder to feel fully alert early in the morning.

“Pushing bedtime forward is biologically easier than forcing the brain to feel alert in the early morning hours,” he said.

For many people, especially adolescents and young adults, this internal clock is naturally delayed. (Source: Getty Images/Thinkstock)

Your body’s need for sleep isn’t just about willpower, brain chemicals play a major role.

“The neurotransmitter adenosine, which builds up in the brain during the day and causes sleep pressure, declines when we stay awake late,” says Dr Sagvekar.

However, when we try to wake up early, before the brain is ready, this delicate balance is thrown off.

“The balance between adenosine clearance and circadian alertness is disrupted. This creates the grogginess and resistance most people feel when the alarm rings early in the morning,” he explained.

Technology makes it worse

Modern life makes matters worse. He said, “Artificial light from screens delays melatonin release even further, making it easier to extend wakefulness at night.”

Meanwhile, waking up early requires your body to raise cortisol levels and body temperature quickly, a process that is sluggish if the internal clock is still in sleep mode.

“Waking up early requires a sudden rise in cortisol and body temperature, processes that are not yet optimised if the circadian rhythm is shifted late,” Dr Sagvekar said.

“Neurologically, the biological mismatch between night owls and early birds is what makes ‘night owls’ thrive past midnight but struggle with early mornings,” he explained. Over time, this misalignment between natural rhythm and lifestyle demands can lead to:

• Chronic fatigue
• Poor concentration
• Mood disturbances
• Sleep disorders

Fortunately, there are ways to help your brain adjust. “Adjusting light exposure, maintaining regular sleep schedules, and reducing evening screen time can help shift the brain’s clock, making early mornings more manageable,” he said.

So next time you hit snooze, remember: it’s not about laziness, your brain is literally not ready yet.