💭Dear Curious Readers,

You probably already heard the phrases “early birds” and “night owls” before. I myself am an early bird, which means I like getting my stuff done in the morning rather than waiting until the night. This includes studying and learning the more complex topics in the morning because I just feel more focused. This leads right into the topic for today: Why does our focus change throughout the day?

🧠 Our Brain Runs on an Internal Clock: Circadian rhythm

Our circadian rhythm is a natural 24-hour cycle that controls sleep, alertness, energy, and focus. This is regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus, which is responsive to light. When the sun rises and shines on us, the sunlight sends signals to the brain to start waking up for the day. The sunlight makes us feel more active for the day. Similarly, when night falls, the darkness signals our brain to prepare to rest. This internal clock also influences our attention levels, reaction speeds, and memory performance. 

☀️ Hormones

Our brain also releases hormones that influence our concentration. 

1. Cortisol: The “Wake Up” Hormone

While cortisol is commonly tied to the stress response (another topic for another time), cortisol is also associated with increasing our alertness and preparing our brain for activity. This hormone makes us feel more focused, mentally awake, and ready to tackle the day. 

2. Melatonin: The “Sleep” Hormone

This hormone even comes in supplement form to aid sleeping. Melatonin helps prepare the body for sleep. As melatonin increases, focus and reaction time usually decrease. 

🌙 Why Do Some People Focus Better at Night?

With all the information shared so far, it doesn’t seem to make sense why there are night owls. So, why are some people more productive and focused at night? Scientists call these patterns chronotypes. Research suggests genetics, age, lifestyle, and sleep schedule influence these chronotypes. Teenagers and young adults tend to shift towards being a night owl due to changes in hormones and brain development. The internal clock may simply be working differently. 

⚡How to Support Better Focus/Mental Energy Levels

• Sleep consistently

• Take breaks during long study sessions

• Get sunlight during the day

• Avoid excessive multitasking

• Take note of peak focus hours

Overall, feeling more focused at certain times is normal. Our brain is constantly responding to hormones, sleep cycles, light exposure, and mental energy levels. Understanding these patterns can help us become more patient with ourselves and build routines that actually support our focus rather than fight against it. It is important to recognize that our brain performs best when it feels rested, regulated, and supported. Thanks for sticking to the end! Let’s continue to be kind to ourselves and stay curious!

Yours Truly,

✨Angelina C.✨

References

Cleveland Clinic. (2024). What is Circadian Rhythm? In Cleveland Clinic. https://my.clevelandclinic.org/health/articles/circadian-rhythm

Hopkins, J. (2019). The Science of Sleep: Understanding What Happens When You Sleep. In Johns Hopkins Medicine Health Library. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep

Newsom, R., & Wright, H. (2022). Sleep & Job Performance: Can Sleep Deprivation Hurt Your Work? In Sleep Foundation. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance

Pacheco, D., & Rehman, A. (2021). Chronotypes: Definition, Types, & Effect on Sleep. In Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/chronotypes

Understanding sleep and circadian systems. (2023). Yale Medicine. https://www.yalemedicine.org/news/circadian-systems