Is It Better to Be a Night Owl or Early Bird?
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.
Whatโs an early bird?
Early birdsย tend to:
- go to bed early
- wake up early
- have more energy in the first half of the day
Early birds may find societyย more accommodatingย 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.
Aย 2021 studyTrusted Sourceย involving 3,160 individuals between the ages of 18 and 35 found that being an early bird was associated with more social support and mindfulness.
Moreover, early birds are perceived as havingย positive traits, such as being:
- agreeable
- conscientious
- achievement-oriented
Whatโs a night owl?
Night owlsย 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 โ like 9 to 5 workdays or daytime school and college classes โ late risers may disrupt their sleep cycle to adhere to this schedule.
Aย 2019 studyTrusted Sourceย suggests that being a night owl is associated with an increased risk of:
- 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 forย type 2 diabetes and obesity, as well asย depression.
At the end of the day, the most important thing is that you get theย right amount of sleepย to maintain good health. For most adults, theย CDCTrusted Sourceย recommends obtaining at least 7 hours of sleep each night.
What makes someone a night owl or early bird?
Aย 2020 studyTrusted Sourceย found that your genetics may help explain whether you favor the morning (early bird) or evening (night owl).ย Circadian rhythmsย might also play a part in determining your sleepย chronotype.
Chronotype does not automatically translate to sleep duration, so sleeping for a longer period of time does not necessarily make you a night owl.
A differentย 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.
Recognizing your personal sleep pattern
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, youโll 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. Aย 2017 studyย suggests that most U.S. adults fall somewhere between the two chronotypes.
The takeaway
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 orย sleep specialistย can offer more guidance on possible causes and help you explore options for improving your sleep.
