Are You a Night Owl or Early Bird?

Whether you’re more productive late at night or naturally wake up before sunrise, understanding your natural sleep preferences can help you optimise your day. We explain what it means to be a night owl or an early bird, the benefits of both, and how to adjust your sleep routine if you want to transition between the two.

Despite the stereotype that night owls are lazy, they often find their most productive hours when the world is quieter, with fewer distractions. The quiet of the evening provides a peaceful environment for working or unwinding for those who are more productive at night. Additionally, night owls often tend to be more sociable, making it easier to enjoy evening dinners, drinks, or activities after work—when early birds may struggle to stay awake.

In today’s world, being an early bird often comes with advantages, as the traditional 9-to-5 schedule aligns naturally with their sleep-wake cycle. Research shows that early birds tend to be happier and better at managing their emotions compared to night owls. This could be because they benefit from more natural light in the morning, which helps boost serotonin, often called the ‘happy hormone’.

The main factor that determines whether you’re a night owl or an early bird is your sleep chronotype, which is influenced by both genetics and lifestyle. Some people are naturally wired to be more alert in the morning, while others reach their peak energy levels later in the evening. Age also plays a role – teenagers often lean towards being night owls, while older adults tend to wake up earlier.

Your chronotype is closely linked to your circadian rhythm – your internal body clock that regulates your sleep-wake cycle. This rhythm can be influenced by factors like light exposure throughout the day – including blue light from screens – which can disrupt melatonin production and delay sleepiness. For example, spending late nights working on a laptop can make it harder to wind down, reinforcing a night owl pattern by pushing your sleep and wake times later.

Neither being a night owl nor an early bird is better than the other, as long as you’re getting the recommended 7-9 hours of sleep each night. However, many of us don’t have the luxury of living according to a night owl schedule, especially with the typical 9-to-5 workday.

While remote working has given us a little more flexibility, the traditional work hours tend to favour early birds, who find it easier to get up early and in time for work. This gives them the chance to squeeze in a morning workout or get a head start on the day’s tasks, leaving them with more free time in the evening. In fact, studies have shown that early birds tend to report higher life satisfaction, while night owls are more likely to experience mental health challenges, including depression and seasonal affective disorder.

To check if you’re a night owl or an early bird, we’ve summarised some of the key traits and habits of each:

Night owls:

• You need multiple alarms to wake yourself up in the morning.​
• You’re constantly pressing snooze on your alarms for 5 more minutes in bed.​
• It takes you a while to feel fully awake in the morning.​
• You’re more energetic in the evenings.​
• You struggle to have an early night.​
• Staying up in the early hours is the norm for you.​

Early birds:

• You wake up early naturally without the need for an alarm.​
• You barely ever feel the need to press snooze.​
• Lie-ins are a foreign concept to you.​
• You have the most energy in the morning.​
• An early night is your idea of the perfect evening.​
• You struggle to stay up late.​

If you want to better understand your sleep cycle and how to optimise it for your natural rhythm, try out the Sleep Cycle Calculator, which offers personalised insights.

2. Be consistent: Stick to a regular sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps reinforce your body’s natural sleep-wake cycle.

3. Get some daylight: Light can influence your circadian rhythm. Try to get natural light exposure in the morning to help your body wake up and prepare for sleep in the evening. Avoid screens that emit blue light, as these disrupt natural melatonin production.

4. Limit caffeine: Aim to have your last cup of coffee by midday to reduce the effects on your sleep.

If you wake up too early, allow yourself an extra 15 minutes of rest to ease into the transition. Start by going to bed just 15 minutes later each night. If you wake up at your usual early time, give yourself a little extra rest by snoozing for about 15 minutes. This small shift will help your body gradually adjust to sleeping and waking later. This could be helpful for those working night shifts or anyone who prefers socialising or working in the evenings.

If you’re ready to shift to an earlier wake-up time and say goodbye to being a night owl, start by setting your alarm 15 minutes earlier each morning and going to bed 15 minutes earlier each night. When you wake up, try to get some natural sunlight to help reset your body clock. In the evening, be mindful to limit bright light exposure for at least an hour before bed to help your body wind down. Over time, this gradual adjustment will shift your natural sleep pattern, helping you feel tired earlier in the evening.

Whether you’re a night owl or an early bird, both sleep patterns have unique benefits. Understanding your natural rhythm can help you optimise your productivity and well-being. While it’s possible to shift your sleep schedule with gradual adjustments, it’s important to embrace what works best for your lifestyle.