Early birds tend to wake up and go to sleep earlier in the day. Night owls tend to wake up and go to bed later. Keep reading to learn more about each chronotype, as well as how to change it.
Early birds tend to:
- go to bed early
- wake up early
- have more energy in the first half of the day
Early birds may find society more accommodating than night owls do. An early bird generally has an easier time adjusting to standard daytime schedules, which can make it easier to function at workplaces that operate during the day.
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Moreover, early birds are perceived as having positive traits, such as being:
- agreeable
- conscientious
- achievement-oriented
Night owls tend to:
- stay up late
- wake up later
- have more energy in the second half of the day
Since most of society is structured around a daytime schedule — like 9 to 5 workdays or daytime school and college classes — late risers may disrupt their sleep cycle to adhere to this schedule.
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- type 2 diabetes
- obesity
- depression
However, the study notes that other variables may play a role in increasing the risk. Those who do not obtain enough sleep in general may also face an increased risk for type 2 diabetes and obesity, as well as depression.
At the end of the day, the most important thing is that you get the right amount of sleep to maintain good health. For most adults, the
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Chronotype does not automatically translate to sleep duration, so sleeping for a longer period of time does not necessarily make you a night owl.
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The easiest way to figure out your sleep chronotype is to see when you naturally feel the urge go to bed and wake up.
You might find it takes several days for your body to settle into its preferred pattern. Eventually, though, you’ll notice you go to bed and wake up at around the same general time.
If you do not feel tired until late at night and have trouble waking up early in the morning, it is likely that you are a night owl.
If you find yourself struggling to stay awake into the night and find yourself waking up early, you are probably an early bird.
However, extremes on both ends are not common. A 2017 study suggests that most U.S. adults fall somewhere between the two chronotypes.
If you want to adjust your sleep schedule, the key often lies in making changes in increments.
A few tips for changing your sleep schedule
- Stick to the same sleep schedule, even on weekends and days off.
- Eat regular, balanced meals.
- Try a short nap if you feel sleepy in the late afternoon.
- Experiment with light therapy.
- Improve your sleep hygiene.
- Recognize the ways technology can affect your sleep cycle.
- Talk with a doctor or sleep specialist about trying melatonin to get to bed earlier.
Additionally, your sleep pattern can change as you age. As you enter middle age and older adulthood, you may find yourself becoming more of an early riser.
Getting enough quality sleep plays an essential role in physical and mental well-being, whether you prefer to stay up late at night or get up early in the morning.
If you are unable to get enough restorative sleep, a doctor or sleep specialist can offer more guidance on possible causes and help you explore options for improving your sleep.
Steph Coelho is a freelance writer with chronic migraine who has a particular interest in health and wellness. When she’s not click-clacking away on her keyboard, she’s probably nose-deep in a good book.