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 nigh-towl 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.
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 study (Trusted Source) 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 rise. 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.
AMANI Nesta