When it comes to sleep patterns and habits, people tend to fall into one of three categories: larks, owls, or third birds. Larks are early risers who go to bed early and wake up refreshed at the crack of dawn. Owls are night owls who prefer to stay up late and sleep in. Third birds fall somewhere in between, neither extreme morning people nor extreme night people.
What makes someone a lark, owl, or third bird?
Our natural circadian rhythms play a big role in determining whether we’re a lark, owl, or third bird. Circadian rhythms are the 24-hour cycles that tell our bodies when to feel awake and when to feel tired. They’re regulated by a tiny region in the brain called the suprachiasmatic nucleus which receives signals about external light/dark cycles.
People’s circadian rhythms vary quite a bit, with some people’s biological clocks set earlier and some set later. Genetics, age, gender, and personality all play a role. Environmental factors like daylight exposure and work/school schedules also impact our circadian rhythms and sleep-wake cycles.
In general:
– Larks tend to have earlier circadian rhythms and melatonin release, making them feel awake early in the morning. Their peak energy levels are also early.
– Owls tend to have later circadian rhythms and melatonin release, making their peak energy level later in the day and evening.
– Third birds fall somewhere in the middle, with more moderate sleep and wake times.
Signs you’re a lark
Here are some signs that you may be a lark:
– You wake up naturally around 5-6 AM without an alarm clock feeling refreshed and ready to start the day.
– You feel most energetic first thing in the morning but get tired earlier in the evening.
– Your peak mental performance is in the morning.
– You have no problem going to bed by 9 or 10 PM.
– You feel sluggish and struggle to focus in the late evenings.
– Given the choice, you’d rather wake up early than stay up late.
– You rely on morning sunshine and coffee to help you feel energized.
Signs you’re an owl
Here are some signs you may be an owl:
– You struggle to fall asleep before midnight and sleep best in the early morning hours.
– You feel sluggish and “not yourself” first thing in the morning.
– Your peak mental performance is at night.
– You have no problem staying up until 1 or 2 AM, either working or relaxing.
– Given the choice, you’d rather stay up late than wake up early.
– You rely on darkness, quiet, and sometimes alcohol to help you feel sleepy.
– You feel most energetic and motivated in the evening hours.
– Your natural bedtime is around 2-3 AM if you followed your body’s signals.
Signs you’re a third bird
If you don’t identify strongly as either a lark or owl, you’re likely a third bird. Here are some signs:
– You can function decently well both early in the morning and late at night.
– Your peak mental performance occurs sometime in the mid-late morning.
– You don’t struggle to fall asleep at a reasonable hour but also don’t pop out of bed at 5 AM feeling energetic.
– You probably sleep around 7-8 hours per night and don’t rely heavily on alarms to wake up.
– You feel moderately alert all day long, without extreme dips in energy either morning or night.
– Your circadian rhythm likely shifts a bit between “larkish” and “owlish” depending on factors like sun exposure and activity levels.
– Overall you’re flexible and can adapt to different schedules when needed.
Pros and cons of being a lark
Being a lark has its advantages and disadvantages:
Pros:
- Waking up early gives you more sunlight exposure, which can improve mood and energy levels.
- The mornings are peaceful and you can get things done before others are awake.
- Your early bedtime leads to getting adequate sleep for optimal health.
- Your body clock matches schedules of school, traditional offices, and other daytime activities.
Cons:
- You may struggle with late night social events, shifts, or studying sessions.
- Evening creative or analytical work may be more challenging.
- You miss out on late night calm and quiet.
- Getting enough sleep requires a rigid schedule which can feel restrictive.
Pros and cons of being an owl
Being an owl also has upsides and downsides:
Pros:
- You experience better mental performance at times that match your schedule and preferences.
- Late nights offer time for uninterrupted creative work.
- Your energy levels match that needed for social gatherings, late shifts, studying, etc.
- Quiet evenings provide peaceful alone time.
Cons:
- Owls are often sleep deprived since work/school starts before their ideal wake time.
- Morning grogginess and fatigue are common.
- Early morning sunlight exposure is missed which can impact mood.
- Some owls use substances like caffeine, alcohol or sleep aids to force schedule alignment.
Pros and cons of being a third bird
Lastly, being a third bird also comes with pros and cons:
Pros:
- You’re flexible and can adapt to different schedules and situations.
- Neither extremely early nor extremely late nights are problematic.
- Your energy levels remain relatively stable throughout the day.
- It’s easier to get the recommended 7-9 hours of sleep per night.
Cons:
- Your circadian rhythm may shift around making consistency difficult.
- You don’t experience the strong peak mental performance that larks/owls do.
- You may feel pressure to conform to rigid morning or night schedules that don’t fit your rhythms.
Tips for larks
If you’re a lark trying to manage in an owl-dominated world, here are some tips:
– Take advantage of mornings by scheduling priorities like exercise, family time, or work early.
– Expose yourself to bright light in the mornings to help set your body clock and energy levels.
– Nap or rest mid-day if needed when energy crashes occur. Keep naps under 30 minutes.
– Consider melatonin to help shift your bedtime later on nights you need to stay up.
– For night events/work, allow some wind-down time before bed to transition your mindset.
Tips for owls
For night owls trying to align with earlier schedules:
– Move your sleep schedule 15-30 minutes earlier per day until you reach your goal wake time.
– Expose yourself to bright light immediately upon waking to shift your body clock earlier.
– Take short power naps in the afternoon when energy crashes hit.
– Consider caffeine strategically timed right when you wake up and early afternoon.
– Allow some unwind transition time in evenings before trying to sleep early.
Tips for third birds
Third birds can optimize their flexibility with these tips:
– Structure your day to align most closely with your natural energy peaks and dips.
– Limit caffeine to the morning/early afternoon to avoid disrupting sleep.
– If you need an earlier bedtime, unwind first and avoid bright light at night.
– If you need a later bedtime, get bright light exposure in the evenings.
– Take strategic short naps as needed either mid-morning or mid-afternoon.
– Develop consistent wind-down and sleep rituals to stabilize shifting circadian rhythms.
Conclusion
Whether you’re a lark, owl, or third bird comes down to your unique circadian rhythms and sleep biology. While schedules don’t always fit neatly with internal clocks, being aware of your tendencies allows you to better optimize your days for productivity, mood, performance and health. Take advantage of your natural energy peaks while implementing strategies to adapt when needed.