Is It Better to Be an Early Bird or a Night Owl? Here’s What the Science Says

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• A mismatch between natural sleep patterns and societal schedules can affect health negatively.

• Some research shows that night owls are more likely to develop depression and anxiety.

• Getting an adequate amount of quality sleep is most important for overall health.

We've all heard the phrase "the early bird gets the worm," but is it actually better to be a morning person? Some people naturally wake up early and feel more productive and energized earlier in the day. Others, the night owls, wake up later and tend to have more energy in the evenings. While overall sleep quality is key for overall health, there are benefits and drawbacks to both of these sleep patterns. To get a clear answer, we spoke with sleep experts to find out if waking up early (or late) has any meaningful benefits.

What Is an Early Bird?

An early bird, also known as a "morning chronotype," is someone who naturally wakes up early and has a circadian clock  that runs a bit ahead of the population average. "They feel naturally alert early, hit their cognitive peak before noon, and start winding down in the early evening," says Matthew Walker, Ph.D.

A major benefit for early birds is that common daily routines, such as school start times and the nine-to-five workday, align with their sleep and wake schedule. "[Early birds] tend to live in better alignment with society's schedule, which translates into more consistent sleep timing, less circadian friction and, in some studies, modestly better mental health" Walker shares.

During the spring and summer, this sleep pattern can be particularly ideal because circadian rhythm  will naturally align with the sunrise, Allison Brager, Ph.D.,  explains. But during the short winter days, early birds are more likely to experience longer periods of darkness in the morning. "If one does not own a lamp intended to reduce seasonal affective disorder, then early birds are more likely to suffer from too much, too poor artificial light or start their morning with too much darkness compared to their night owl counterparts," Brager says.

What Is a Night Owl?

A night owl or "evening chronotype" is someone whose circadian clock runs on the later side. Because their melatonin doesn't rise until later in the night, they struggle to fall asleep early, and they don't reach peak alertness until afternoon or evening, Walker explains.

Night owls may also struggle with waking up early for work, school and other obligations. When forced to wake earlier than what is natural, night owls can develop a chronic mismatch between their biology and alarm clock, Walker says, which can have downstream effects on mental health and overall health. Some research shows that people with an evening chronotype are at a higher risk for conditions like anxiety, depression and type 2 diabetes , though the reason behind this association is still being explored.

Which Is Better?

It is not necessarily better to be a night owl or an early bird; what is most important is ensuring you get an adequate amount of sleep each night. Problems can occur when there's a mismatch between your chronotype and societal demands, Walker says, such as if you're a night owl but required to be at work at 8 a.m. each day. You may miss out on sleep as a result, which could negatively impact your health. "If we redesigned schools and workplaces to accommodate later chronotypes, much of that health gap would almost certainly narrow," Walker says. "Neither type is inherently better—but the world we've built happens to reward one and punish the other."

Other Tips for Better Sleep

• Establish an evening routine and stick with it. Consistency is key, and if you can make your routine something you look forward to, you are more likely to stick to it. Brager suggests taking a hot shower , meditating and dimming the lights.

• Align your sleep schedule with morning light, when possible. Aim to spend some time outside or near a window within 30 minutes of waking. "Daylight is the most powerful anchor for your circadian clock," Walker says.

• Sleep in a dark room. "Avoid bright lights and phone time in the bedroom, or buy an eye mask," Brager says.

• Avoid alcohol close to bedtime. Alcohol is known to disrupt sleep; "It's a sedative, not a sleep aid," Walker explains. This means it may seem like it is helping you fall asleep, but it can have a negative impact on sleep quality.

Our Expert Take

Some people naturally wake up early and go to sleep early, while others prefer to wake up later in the day and go to sleep later at night. It isn't better or worse to be one type or the other, or even somewhere in between. What's key is making sure you're getting enough sleep each night. Sometimes that can be harder for night owls, especially if they need to wake up early for work, school or other obligations that don't align with their natural sleep patterns. Regardless of your chronotype, you may get a better night of sleep by following some tried-and-true tips from the experts, like establishing a calming evening routine and sleeping in a dark room.

Read the original article on EatingWell