Researchers are investigating how susceptible each chronotype is to certain physical and mental health conditions, though they still have work to do in those areas, the study suggests. A large research study of almost 700,000 people demonstrated all of these influences and concluded genetics greatly impact whether we are morning or night people, or another chronotype. Your circadian rhythm is determined by both genetics and your environment. Chronotypes are named after animals, such as “ wolves” (aka night owls) “ bears,” who tend to follow the sun’s schedule “ lions” (or early birds) and dolphins, who don’t have much of a pattern at all and can be light sleepers. In fact, sleep experts have developed “chronotypes” which more specifically describe the different sleep patterns most people associate with, including those morning and night people. It might seem like it’s a myth that there are “night owls” and “morning people” but many experts point to circadian rhythm differences to confirm this is the case. What makes someone a morning or night person?
Night owl person how to#
Experts weigh in on if it can be done and share some tips on how to make it happen. Or maybe you are convinced that the opposite schedule is healthier for you. and you still aren’t tired, you might consider yourself a “night owl.” Conversely, if you are first to wake and have already done all the dishes, knocked out a work project, or completed your exercise routine for the day as the sun has barely risen, you might be a “morning person.” But what if you want to switch? Maybe you have a new work schedule demanding the opposite from your body. “You want to gradually transition into sleep you don’t want your mind to be stimulated.”Ĭonsidering the negative effects of being a night owl, the sacrifice could be worth it.If you look at your phone hours after your family has gone to bed, realize it’s 1 a.m. “When you’re going to bed, you want to do things that are relaxing, like reading a book,” said Dr. That means pulling the plug on devices (including that work laptop) and shifting into relax mode. “Usually, we suggest people take it two hours before their desired sleep time.” “It’s good for shifting your circadian rhythm,” said Raj Dasgupta, MD, a pulmonary, critical care and sleep medicine specialist at Keck Medicine of USC and clinical associate professor of medicine at the Keck School of Medicine of USC. One option worth trying is melatonin, which can help nudge your sleep cycle in the desired direction. So it may be worth it for night owls to gradually shift their sleep schedule in order to get seven to eight hours of shut-eye at night - if only for the sake of their health. That means that night owls may be going to bed late and waking early - painful as it is - so they’re getting insufficient sleep on a regular basis.Ĭhronic insufficient sleep is linked to everything from cardiovascular disease to poor mental health. On top of that, most night owls still have to adhere to the constraints of our culture’s more morning-minded schedule. For that reason, night owls are at an even higher risk for depression than early birds. Staying awake during evening hours often means poor sleep quality, too - and that can set the stage for unhealthy habits, such as being sedentary, drinking alcohol and indulging in late-night snacks. Recent studies have discovered that, regardless of their lifestyle, people who stay up late had both higher levels of body fat and an increased risk of developing other health problems, such as diabetes and low muscle mass, than did early birds.
If you count yourself among night owls - which make up 20% of the population - know you’re not an anomaly: Your biological clock is just different from that set by society, which tends to be more in line with those of early birds.īut having night-owl tendencies may come with serious health effects. Whether you’re a night owl or early bird is based on your circadian rhythm, or internal biological clock, which dictates how sleepy or awake you feel over the course of a 24-hour day. But they’re able to stay awake and alert deep into the night, way later than their early-a.m. Night owls, on the other hand, are slow to rise. The downside: They’re the first to leave happy hour.
Early birds tend to hop out of the bed in the morning feeling ready for the day - no yawns in sight. When it comes to sleep habits, you’re either an early bird or a night owl. There are two types of people in this world: Early birds and night owls.
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