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IS IT BETTER TO BE A NIGHT OWL OR EARLY BIRD?



 * Early birds
 * Night owls
 * Possible causes
 * How to tell
 * Shifting your sleep pattern
 * Bottom line

Share on PinterestSingle Fin Photo/Stocksy United

There are two kinds of people in this world: people who delight in hearing
birdsong first thing in the morning, and people who groan, and wish birds had a
mute button.



Early birds, also called morning larks, fall into the first category. Most early
risers enjoy waking up when the day is young and tend to fade quickly in the
evening hours.

Night owls, on the other hand, tend to rise late and stay up late, since they
find they’re most productive during the later hours of the day.

Michelle Worley, RN, director of clinical operations at Aeroflow Sleep, explains
that the term “night owl” is inspired by the actual animal. The term describes
people who have more energy at night and sleep into the day, like nocturnal
owls.

The term early bird, says Worley, has its origins in a 17th-century proverb. You
probably know the one: The early bird gets the worm.

So, are you an early bird or a night owl? Can your preferred sleeping patterns
affect your health? Read on to get the details.


WHAT’S AN EARLY BIRD?

Early birds tend to:

 * go to bed early
 * wake up early
 * feel their best as the day begins
 * have less energy in the late afternoon and evening
 * have a hard time staying awake past a certain hour

As a general rule, early birds find society more accommodating than night owls
do. Early risers generally have an easier time adjusting to standard daytime
schedules, which can make it easier to function at workplaces that operate
during the day.

In fact, according to a 2012 research review, morning people report higher
levels of positive emotions. It’s worth considering, though, that happiness and
other positive emotions may come more easily when your sleep pattern allows you
to easily nestle into society.

The flip side: Pursuing and maintaining relationships and other social
connections might become somewhat more difficult if you have a hard time staying
awake past 8 or 9 p.m. — unless you seek out other morning larks, that is.

WHAT’S A NIGHT OWL?

Night owls tend to:

 * stay up late
 * enjoy sleeping in
 * feel their best later in the day
 * have more energy at night
 * feel tired after waking up early
 * have a hard time staying alert during the day

Being a night owl does have a few downsides. Since most of society is structured
around a daytime schedule — like 9 to 5 workdays or daytime school and college
classes — late risers might have a harder time holding a traditional job. Young
night owls might even have trouble adjusting to a fixed school schedule.

A 2019 studyTrusted Source suggested that night owls may face other
disadvantages, too, including increased risk of mental health conditions and
metabolic concerns.

Still, while early birds might get the worms, night owls aren’t always left
bereft. A preference for the evening hours isn’t always a bad thing, in other
words. Plenty of artists, writers, and creative professionals find they get
their best work done as the world quietly sleeps around them.

At the end of the day, it matters most that you get the right amount of sleep to
maintain good health.


WHAT MAKES SOMEONE A NIGHT OWL OR EARLY BIRD?

Researchers from a 2020 studyTrusted Source shared that your genetics may help
explain whether you favor dawn or dusk. Circadian rhythms might also play a part
in determining your sleep chronotype.

Of course, chronotype doesn’t automatically translate to sleep duration, so
sleeping for a longer period of time doesn’t necessarily make you a night owl.

Experts still have plenty to learn about sleep, and that includes sleep
chronotypes like morningness and eveningness.

The same 2020 studyTrusted Source above explored whether daily smartphone use
could help decipher sleep chronotypes. Researchers noted a clear divide among
participants who used their phones earlier or later in the day, but many
participants didn’t fall into one of the two groups.

The study authors also found:

 * evidence to suggest women seemed to prefer getting up early
 * a potential link between morningness and the personality trait
   conscientiousness

The research review suggests that ambitious, highly motivated people are more
likely to be active earlier in the day. Of course, your personality traits don’t
necessarily cause your early rising. You could very well make a habit of rising
early because that’s what society requires for success.

A different 2020 studyTrusted Source pointed to an association between sleep
chronotype and physical activity. Early risers tended to get more physical
activity, while night owls tended to get less. Male night owls also spent more
time sedentary.

Study authors didn’t come to any conclusions as to whether physical activity
levels can affect your chronotype, or vice versa.

Learn more about sleep chronotypes.

RECOGNIZING YOUR PERSONAL SLEEP PATTERN

The easiest way to figure out your sleep chronotype? Put your alarm clock away
and experiment with when you naturally 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 often don’t feel sleepy until well past midnight, you’re probably a
   night owl.
 * If you usually find yourself yawning shortly after sunset and have trouble
   sleeping in (even when you want to), you’re probably a morning lark.

A 2012 research review suggested, though, that most people probably fall
somewhere between the two chronotypes.


CAN YOU CHANGE YOUR SLEEP PATTERN?

According to a 2021 research review on the genes that wind our body clocks, we
may eventually have more control over our sleep patterns.

But for the moment, those interventions remain a distant dream, and no magic
pill will make it easier for night owls to get out of bed in the morning.

Worley explains that changing your sleep pattern can make for a difficult
transition, one that requires both changes in your typical sleep behaviors and
patience as you make the switch.

If you want to adjust your sleep schedule, the key often lies in making changes
in increments.


A FEW TIPS TO CONSIDER

 * 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.
 * Talk with a doctor or sleep specialist about trying melatonin to get to bed
   earlier.
 * Experiment with light therapy.
 * Improve your sleep hygiene.
 * Recognize the ways technology can affect your sleep cycle.
 * Enlist your housemates to help you stick to a sleep schedule.

Was this helpful?


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.

THE BOTTOM LINE

Quality sleep plays an essential role in physical and mental well-being, whether
you love staying up until the wee hours of the night or thrive on early morning
sunshine.

If you can’t seem 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.



Last medically reviewed on October 15, 2021


HOW WE REVIEWED THIS ARTICLE:

Sources
History


Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version

Oct 15, 2021

Written By

Steph Coelho

Edited By

Crystal Raypole

Medically Reviewed By

Deborah Weatherspoon, Ph.D., MSN

Copy Edited By

Sofia Santamarina

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Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — Written by Steph
Coelho, CPT on October 15, 2021







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