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Burn the Midnight Oil or Beat the Sunrise? What Science Says About the Sleep-Study Trade-Off
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By Andrew H on July 15, 2025
It’s an almost universal experience—having to do some last-minute work, whether that be homework, studying, or a project. But, the question arises: should you work late into the night, or wake early to work in the morning?
The Science Behind Study Timing
Both waking up early and staying up late disrupt the circadian rhythm, which is our body’s natural clock.
As our bodies are exposed to the morning light, a hormone called cortisol is released, which prepares the body to wake up, according to the National Heart, Lung, and Blood Institute. Similarly, a hormone called melatonin is released in the evening, which prepares us for sleep. As expected, sleeping late or waking early disrupts this organic cycle.
The greatest disruption, however, is that of artificial light, which commonly comes from screens (like phones or laptops). The effects are especially seen in the late evening. Exposure to artificial light prevents the brain from releasing melatonin, which means that it can be harder to fall asleep after studying late using a device.
Benefits of Staying up Late to Study
Staying up late to study might appear to be the more logical approach, so that one can work uninterrupted throughout the afternoon and into the night.
In addition, a psychological study by Johannes Holz et al. found that sleep after learning fosters the consolidation of new memories, which aligns with the goal of staying up late to study with the intention of sleeping afterwards.
That said, this study also notes that declarative memories (facts and events) are best formed in the afternoon, with procedural memories (performing actions) formed better in the evening.
Benefits of Waking up Early to Study
Nonetheless, getting up early to study comes with its own merits. According to Dartmouth’s Academic Skills Center Blog, studying early in the morning, thereby getting assignments out of the way, may provide a sense of accomplishment throughout the day.
Furthermore, when we wake up, we are likely to feel refreshed and ready to learn. This helps with memory retention, but in a different way from staying up late: if you have a test in your first class of the day, studying early in the morning keeps the information fresh in your mind.
The Final Verdict
Ultimately, the benefits that come with staying up late and waking up early rely on you getting enough sleep in the first place. When studying at night, memory retention only works when sleep is guaranteed after studying. According to the National Institute of Health, memories can’t be strengthened with 4 hours or less of nighttime sleep.
Even feeling refreshed and ready to learn in the morning requires adequate sleep: the American Academy of Sleep Medicine recommends 8-10 hours of sleep for teens, and at least 7 for adults.
The hard part about being a student, of course, is attaining Z’s without compromising studying. But, with some planning, it’s possible to get your work done without sacrificing a good night’s rest.
So, there really is no universal answer: pick what works best for you. Science does make one thing clear: adequate sleep is necessary to reap the benefits of your studying. If you can afford to wake up a little later, study late and sleep late. If you’ve got an early morning, sleep early and wake up early.
But, whatever you do, be sure to make room for the sleep that your body and mind need.
Thank you to Hanna M. for editing this article!
Sources:
- https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3395672/
- https://newsinhealth.nih.gov/2013/04/sleep-it
- https://sites.dartmouth.edu/learning/2024/02/07/5-hidden-benefits-of-early-morning-studying/
- https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/
- https://aasm.org/advocacy/position-statements/teen-sleep-duration-health-advisory/