We all know two types of people: those who leap out of bed at sunrise, brimming with energy, and those who come alive as the day fades and night takes over. In popular culture, these two types are known as early birds and night owls. But which of these sleep patterns is truly better? Is it more advantageous to rise with the sun or to thrive in the quiet hours of the night?

Early birds, also called “morning larks,”  are individuals who feel most energised in the early hours of the day. They go to bed and wake up early, often before the rest of the world stirs. These people align effortlessly with traditional work schedules, school, and everyday activities. Their productivity peaks in the morning, and as the day wears on, their energy begins to fade. Research supports the idea that early risers often experience more positive emotions throughout the day, possibly due to how well their natural routines mesh with societal norms. Schools, workplaces, and social events are generally structured around the morning hours, allowing early birds to fit into daily life. As a result, they often face fewer disruptions to their schedules, leading to greater overall well-being. However, being an early bird comes with its own set of challenges. Their productivity may be impressive in the morning, but their energy tends to decline by late afternoon or early evening, making it harder to stay engaged in social activities or maintain relationships with those who have a different rhythm. For early birds, staying up late for events or evening gatherings can be a struggle.

In contrast, night owls find their energy peaks in the evening, often preferring to stay up late and sleep in the next morning. These individuals are most productive when the world around them is quiet and still, using the late hours to focus, create, and thrive. However, morning grogginess is a familiar feeling for night owls, and they may struggle to stay alert when required to wake up early. Living as a night owl in a world tailored to early risers can be challenging. Traditional schedules like the 9-to-5 workday and daytime classes can leave night owls feeling out of sync with the world. Social and professional responsibilities often force them to operate outside of their preferred hours, which can lead to a sense of being out of place and constant fatigue.  In addition to societal challenges, night owls may also face health risks. Studies have shown that night owls are more prone to mental health issues such as anxiety and depression, as well as physical health concerns like obesity and diabetes. These problems often stem from disrupted sleep patterns, which can throw off the body’s natural circadian rhythm. Despite these risks, many night owls find their creative peak during the nighttime hours. Artists, writers, and innovators frequently discover that the stillness of night offers an ideal environment for inspiration and deep focus.

Why do some people jump out of bed ready to take on the world while others feel their best after the sun goes down? It turns out that genetics play a significant role in determining whether someone is an early bird or a night owl. Researchers have found that our circadian rhythms—our body’s internal clock—strongly influence our sleep patterns, and these rhythms are often inherited.  However, sleep chronotype is not necessarily permanent. It can change over time, particularly as we age. For instance, teenagers and young adults are often night owls, but many shift toward becoming early risers as they move into middle age. Lifestyle changes, such as job requirements or family obligations, can also influence sleep patterns.

So, which is better: being an early bird or a night owl? The answer isn’t straightforward. Both chronotypes have their own unique advantages and drawbacks, depending on an individual’s lifestyle and circumstances. Early birds find it easier to thrive in traditional work environments where daytime productivity is valued. They may also experience more positive emotions and better overall health due to their consistent schedules. On the other hand, their limited energy in the evenings can make it challenging to maintain a social life or participate in late-night activities. Night owls, despite societal challenges, often excel in creative or independent work that allows for more flexible hours. While night owls may face potential health risks linked to inconsistent sleep schedules, these can be mitigated by practicing good sleep hygiene. If night owls get enough rest and maintain a balanced lifestyle, they can be just as healthy and successful as early risers.

If your current sleep schedule doesn’t fit your life, you can gradually shift it. Experts recommend making small changes over time, like adjusting your bedtime and wake time by 15 minutes each day until you reach your desired schedule. Consistency is crucial—sticking to the same sleep pattern, even on weekends, can help reset your internal clock. Good sleep hygiene is also key. This includes creating a relaxing sleep environment, limiting screen time before bed, and developing a calming pre-sleep routine. Tools like light therapy and melatonin supplements can also help night owls transition to an earlier schedule if needed.

Whether you’re an early bird or a night owl, the most important factor for your health and happiness is the quality of your sleep. Both chronotypes can thrive as long as they get enough rest and practice healthy sleep habits. It’s essential to recognise your body’s natural rhythm and adjust your lifestyle accordingly, rather than forcing yourself into a schedule that doesn’t suit you.

In the end, it’s not about when you sleep, but how well you sleep that has the greatest impact on your overall health and well-being.

Author: Anika tasnim