Main Points

Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.
Study participants who changed their routine from “night owl” to “morning person” experienced significant improvements in mood, stress, and grip strength (among other outcomes) when done properly (i.e., sleeping and waking at roughly the same time, bright light exposure in the morning, dim lights in the evening, etc.).