by Many night owls wish they could change their sleep patterns. But is it worth forcing yourself? We’ve discovered additional chronotypes and strategies for early rising for those “night” people determined to overhaul their daily routines.
Who Are Early Birds and Night Owls?
“Breaking yourself” in this context is neither a figure of speech nor an exaggeration.
Early birds and night owls are not just lifestyle choices but chronotypes. These refer to individual biological rhythms. Alongside other bodily processes, chronotypes are governed by our biological clocks, specifically circadian rhythms (derived from the Latin word for insects, cicadas). Appetite, body temperature, blood pressure, and hormone production are all influenced by these rhythms.
The circadian rhythm closely follows a 24-hour cycle. While it depends on the shift between darkness and light, the brain—more precisely, the hypothalamus—controls the biological clock. This part of the brain is responsible for producing the sleep hormone melatonin. During experiments where participants lived without light and had no sense of time, their biological clocks still followed a standard daily cycle, give or take a few hours. French geologist and sleep researcher Michel Siffre, for example, spent six months in a cave and eventually shifted to a 26-hour cycle.
Typically, melatonin levels rise around 9:00 PM, making us feel sleepy, and drop around 7:30 AM, helping us wake up. However, those who identify as night owls often have a delayed circadian rhythm, allowing them to feel more energetic in the evening so that they are eager to play at Slotsgem and even workout at 11 PM. Early birds, on the other hand, are wired differently, which is why they feel more alert in the mornings.
Moreover, research has shown that differences between night owls and early birds may be linked to genetic factors. American scientists Jeffrey Hall, Michael Rosbash, and Michael Young won the 2017 Nobel Prize in Medicine for their research on biological clocks. They proved how specific genes and proteins regulate circadian rhythms.
Early Birds vs. Night Owls: Who Earns More?
It’s believed that early risers tend to be more proactive, organized, and self-disciplined—traits highly valued by employers. At one point, a group of researchers from the University of Oulu in Finland analyzed data from 12,000 people, including their education, work experience, lifestyle, and health. Night owls lost to early birds on all fronts. Not only are night owls more prone to bad habits, but their average income is also 4% lower.
However, the tide is turning. Employers are offering flexible schedules, and scientists acknowledge that different chronotypes can impact productivity differently but equally effectively. Companies that allow flexible work hours can benefit from the unique advantages of night owls, especially in creative fields and roles requiring high concentration during unconventional hours.
Scientists, meanwhile, have shifted from debating whether night owls or early birds are superior to addressing circadian disruptions. The modern pace of life disrupts daily rhythms, reduces productivity, causes cognitive dysfunction, and sometimes even leads to mental health issues.
Beyond Early Birds and Night Owls: New Chronotypes
In addition to early birds and night owls, four more chronotypes have recently been identified. They don’t yet have popular names, so we’ll use scientific terminology:
- Highly active type (active throughout the day);
- Daytime sleepy type (active in the morning and evening but prone to napping during the day);
- Daytime active type (active during the day);
- Moderately active type (activity gradually decreases throughout the day).
How to Adjust Your Rhythm for Early Rising
If you want to adapt to a morning schedule, try the following:
- Start by waking up 15-30 minutes earlier than usual. This gradual approach will help you adjust to your desired wake-up time.
- Stick to a consistent sleep schedule, even on weekends. This helps regulate your biological clock and makes early rising easier.
- Create a calming evening routine to signal to your body that it’s time to rest. This could include reading, meditation, or limiting screen time.
- Be mindful of caffeine and avoid it in the afternoon to prevent it from disrupting your sleep quality.
- Engage in regular physical activity, preferably in the morning. Morning workouts help energize you, while natural fatigue in the evening will make it easier to fall asleep earlier.
- Create optimal sleep conditions. A dark, cool, and quiet room can significantly improve sleep quality.
