Although extra time in bed over the weekend can help to alleviate some of the accumulated sleep dept, continuous misalignment of our circadian rhythm through recurring social jet lag, much like the effects of shift work, not only increases daytime sleepiness and is a contributing factor to the Monday Blues, but has also shown to increase risk of cardiovascular disease, metabolic disease, and even cancer.
Chronotype refers to the preferred timing throughout the day-night period for when we sleep, as well as for activities and performance during wakefulness. It is most popularly defined into two categories: Morning types (larks) and Evening types (owls).
Bright lights in the morning will not only generate an alerting affect in the brain, but will also help to strengthen and shift our circadian rhythm making for a better sleep-wake cycle.
It is commonly mentioned to avoid bright lights and screen time before bed in order to achieve better sleep. This is because the eyes have a direct connection to the structure of the brain that regulates our circadian rhythm, our internal biological clock.