Early Birds vs. Night Owls

While the terms “night owl” and “early birds” are often used flippantly to describe our sleep and wake preferences, there’s so much more to glean when taking a closer look at early birds vs. night owls. Not only does your propensity to rise early or hit the hay late have implications for your daily schedule, but knowing your chronotype can also provide insight into your windows of optimal mental and physical performance. 

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.

Long Story Short

• “Early birds” and “night owls” refer to your chronotype or circadian rhythm preference for waking early and going to bed later. 
• Beyond differing sleep and wake times, understanding your chronotype may be a key to unlocking your productivity and boosting your physical performance. 
• When it comes to early birds vs. night owls, one isn’t necessarily better than the other, but with a concerted effort, you may be able to change your sleep preferences. 

Early Birds vs. Night Owls: What’s the Difference? 

Carleara Weiss, Ph.D., MSH, RN, and sleep science advisor for Aeroflow Sleep, tells Sleepopolis, “Early birds and night owls have different chronotypes — a circadian rhythm preference for day or night, respectively.” (1) And while that has obvious implications for sleep and wake times, morningness or eveningness preferences can also help pinpoint an individual’s peak activity times, mental and physical performance, and hormone regulation. (2)

Daniel Glazer, a clinical psychologist and co-founder of US Therapy Rooms, says, “Early birds and night owls march to the beat of quite different internal drums when it comes to their natural sleep-wake cycles and periods of optimal performance. The key for both types is honoring those innate circadian rhythms as best they can.” 

Early Birds 

If you consistently wake early and consider yourself a morning person, you’re most likely an early bird. Also known as the lion chronotype or larks, early birds go to sleep early and rise with the sun. More specifically, Weiss tells us, “Early birds typically wake up between 5 and 7 a.m. and enjoy bedtimes between 7 and 9 p.m.” For morning larks, one of the benefits of waking up early is peak physical and mental performance in the morning. (3)

Night Owls

Those who prefer to stay up late binging on whatever’s new and good on Netflix or burning the midnight oil to get a jump on the next workday are the night owls among us. Also known as the wolf chronotype, these folks are typically late to bed and late to rise. According to Weiss, “Night owls typically wake up somewhere between 11 a.m. and 1 p.m., they hit the sack between 12 a.m. and 2 a.m. (it can be later in some extreme cases), and their peak timing for physical activity is in the afternoon or evening hours.” (3)

If you’re wondering why you’re an early bird while your partner is a night owl, there’s no “one and done” answer. Chronotypes are influenced by a host of variables — and you might fall somewhere in the middle of the scale, too. Research indicates that while circadian rhythms and light-dark cycles play a role, so too do your age, sex, the natural tick of society (i.e., work and school schedules), and genetics. (1)

Research also found that men tend to have later chronotypes than women, and while kids tend to have a morning preference, that all changes with the onset of puberty. (3) Studies show that teens typically lean into eveningness during puberty, but their night owl propensities peak somewhere around age 20. (3) Thereafter, their chronotypes begin to gradually revert to morningness with each passing year. Regarding the genetics of chronotype, research shows that heritability could be as high as 50 percent. (4)

Early Bird vs. Night Owl Traits 

“When it comes to the divide between early birds vs. night owls, we’re discussing deeply ingrained biological rhythms that dictate when our bodies and brains operate at their best,” says Glazer. Ultimately, our preferred sleep timing can have implications for what we do and when we do it. A 2022 Sleepopolis survey of night owls and early birds revealed the following about each chronotype. 

Early Birds tend to: 

• Sleep 7 hours per night 
• Have sex 3x per week 
• Be happy, friendly, and confident 
• Have higher-quality sleep 
• Move, snore, and talk more than their late counterparts

Night Owls tend to: 

• Sleep 6 hours per night 
• Have sex 2x per week 
• Are shy, sarcastic, and perfectionists
• Have trouble falling asleep (3)
• Earn less 
• Prefer to sleep with a partner or pet in the bed

We’ll add here that research also shows that night owls or evening types are associated with more unhealthy behaviors (low physical activity, smoking), a higher risk for morbidity as a result of chronic disease (i.e., type 2 diabetes, cardiovascular diseases) and an increased risk of obesity. (5) (6)  

Night Owls and the “Mind at Midnight” Hypothesis

The research is ongoing, but the “mind after midnight” hypothesis may provide some insight into the unhealthy behaviors and higher rates of mental health disorders associated with night owls. This hypothesis suggests that “reason sleeps” during the biological night, which may leave night owls open to neurological and physiological changes that foster impulsivity, negative mood, impaired judgment, and more risk-taking. (7)

Some of the differences simply come down to when we’re wired to be most productive. Essentially, Glazer says, “While morning larks are biologically optimized for early action, night owls have bodies and brains naturally calibrated to bringing their A-game after many of us have already hit the hay.” 

Glazer explains that while early birds are “biologically optimized for early action, the afternoon slump hits them harder than most as their pep and vigor begin to fade.” Conversely, if you’re not a morning person, you may go through much of the morning feeling foggy-headed and lethargic. But once evening strikes, Glazer says, “a metaphorical switch flips on. Their energy levels spike, creative juices start flowing, and their minds become sharp during the wee hours.”

Can You Change Your Sleep Pattern? 

Glazer tells us that while “our sleep patterns may feel deeply ingrained, they aren’t necessarily set in stone. It may take some dedicated work, but it is possible to realign your body’s internal clock.” For anyone who wants to change their sleep patterns, Glazer outlines the following steps. 

Before attempting to change your body’s internal clock or any type of behavior modification concerning your sleep, it might be a good idea to speak with your healthcare provider. He or she can address any sleep issues you may have and devise a plan that’s tailored to your specific needs. 

Make Gradual Adjustments

According to Glazer, slow and steady wins the race, whereas “Drastic overnight changes are a recipe for disastrous sleep deprivation and fatigue.” Using a method called chronotherapy, he says people can change their sleep patterns by making gradual adjustments to their sleep and wake times. “Think [of it as] slowly resetting your circadian rhythms by inching your bedtime and rise time incrementally, say 15-30 minutes earlier or later every few days.” (8)

Be Consistent

Changing sleep patterns can feel like an uphill battle, but Glazer says, “Consistency is key — maintain those adjusted sleep and wake times seven days a week to reinforce the new normal.” 

Is It Better to Be an Early Bird or a Night Owl? 

In the debate between early birds vs. night owls, “neither is inherently better,” says Glazer. “It largely depends on the individual’s preferences and lifestyle.” However he does note that societal norms and typical work schedules often favor early birds, which can make it more challenging for night owls to align their natural rhythms with daily demands.” (1)

Sleep Tips for Early Birds and Night Owls

Glazer says, “The key is to understand your own pattern and optimize your schedule to match your peak periods of productivity and alertness whenever possible.” In terms of sleep, it looks like good sleep hygiene wins that day (or night) again. Ahead Glazer offers the following tips and best practices for early birds and night owls. (9) 

Early Bird Tips

• Maintain a consistent sleep schedule, even on weekends.
• Create a calming bedtime routine to help unwind before sleep.
• Ensure your sleep environment is comfortable and conducive to rest.
• Limit exposure to screens before bedtime.
• Establish an early bedtime to allow for 7-9 hours of sleep before your desired wake-up time.
• Avoid caffeine too close to bedtime, as it can interfere with your ability to fall and stay asleep.
• Practice stress management techniques such as mindfulness, yoga, or journaling to help calm your mind before bed.
• Avoid prolonged or irregular napping, especially late in the day. Short power naps (20-30 minutes) can be refreshing, but longer naps can interfere with nighttime sleep.
• Avoid intense discussions, work, or stimulating activities close to bedtime.

Night Owl Tips

• Avoid stimulating activities and bright lights at least an hour before bed.
• Use blackout curtains or an eye mask to create a dark sleep environment, especially if you need to sleep during daylight hours.
• Establish a morning routine that includes exposure to natural light to help reset your circadian rhythm.
• Consider speaking with your doctor about adding melatonin to your sleep routine. 

FAQs

The Last Word From Sleepopolis 

If there’s one thing we can say about the human condition, it’s that we’re all so very different — right down to our sleep preferences. But make no mistake, there is no battle of night owls vs. early birds — and one chronotype isn’t better than another. Regardless of which category you fall into, understanding it may be the key to unlocking your potential. And if you’re not quite chuffed with your propensity for morningness or eveningness, just remember that you can

Survey Methodology

The survey was conducted online and through mobile polling by OnePoll on behalf of Sleepopolis from Jan. 25 to Jan. 29, 2019. The panel consisted of 2,000 American adults (of those, 1,000 were self-reported early birds and 1,000 were self-reported night owls). There were 905 male respondents (45.25 percent) and 1,095 female respondents (54.75 percent). The survey was 27 questions long, with a mix of free text and multiple choice options.

Sources

1. Lenneis, A., Vainik, U., Teder-Laving, M., Ausmees, L., Lemola, S., Allik, J., & Realo, A. (2021). Personality traits relate to chronotype at both the phenotypic and genetic level. Journal of Personality, 89(6), 1206-1222. https://doi.org/10.1111/jopy.12645
2. Ichikawa, T., Kobayashi, T., Hachiya, T., Ikehata, Y., Isotani, S., Ide, H., & Horie, S. (2024). Association of genetically determined chronotype with circulating testosterone: A Mendelian randomization study. Frontiers in Endocrinology, 15, 1264410. https://doi.org/10.3389/fendo.2024.1264410
3. Morssinkhof MWL, Zwager A, van der Tuuk K, et al. Chronotype changes after sex hormone use: A prospective cohort study in transgender users of gender-affirming hormones. Chronobiol Int. 2024;41(5):658-668. doi:10.1080/07420528.2024.2339989
4. Kalmbach DA, Schneider LD, Cheung J, et al. Genetic Basis of Chronotype in Humans: Insights From Three Landmark GWAS. Sleep. 2017;40(2):zsw048. doi:10.1093/sleep/zsw048
5. Maukonen, M., Havulinna, A. S., Männistö, S., Kanerva, N., Salomaa, V., & Partonen, T. (2020). Genetic Associations of Chronotype in the Finnish General Population. Journal of Biological Rhythms. https://doi.org/10.1177/0748730420935328
6. Tse LA, Wang C, Rangarajan S, et al. Timing and Length of Nocturnal Sleep and Daytime Napping and Associations With Obesity Types in High-, Middle-, and Low-Income Countries [published correction appears in JAMA Netw Open. 2021 Aug 2;4(8):e2124602. doi: 10.1001/jamanetworkopen.2021.24602]. JAMA Netw Open. 2021;4(6):e2113775. Published 2021 Jun 1. doi:10.1001/jamanetworkopen.2021.13775
7. Tubbs AS, Fernandez FX, Grandner MA, Perlis ML, Klerman EB. The Mind After Midnight: Nocturnal Wakefulness, Behavioral Dysregulation, and Psychopathology. Front Netw Physiol. 2022;1:830338. doi:10.3389/fnetp.2021.830338
8. Sun SY, Chen GH. Treatment of Circadian Rhythm Sleep-Wake Disorders. Curr Neuropharmacol. 2022;20(6):1022-1034. doi:10.2174/1570159X19666210907122933
9. Chow CM. Sleep Hygiene Practices: Where to Now? Hygiene. 2022; 2(3):146-151. https://doi.org/10.3390/hygiene2030013

Glazer. Daniel. Author Interview. July 9, 2024.

Weiss, Carleara. Author interview. July 10, 2024.