There has been an ongoing debate about whether it is better to be a night owl, who stays up late and sleeps in, or an early bird, who wakes up early and goes to bed early. Both chronotypes have their advantages and disadvantages. In this article, we will compare night owls and early birds in terms of health, productivity, lifestyle fit, and happiness to help determine which chronotype tends to fare better overall.
What are night owls and early birds?
First, it is important to understand what defines a night owl and an early bird. Chronotype refers to a person’s natural inclination towards sleeping and waking at certain times. It is largely influenced by genetics and biological factors.
Night owls prefer to stay up late into the night, sometimes as late as 2-4 AM, and sleep in late into the morning. Their peak alertness levels occur in the evening. They have a hard time falling asleep earlier and struggle with early morning wake ups.
In contrast, early birds naturally become sleepy around 8-10 PM and wake up very early, around 5-6 AM or sometimes earlier. Their peak alertness and energy levels occur in the first part of the day after waking. They have an easy time waking up early but tend to feel tired and ready for bed by 9 PM.
Health
When it comes to health, research generally favors early birds over night owls. Here’s a look at some of the key health differences:
Sleep quality
Early birds tend to get higher quality sleep and night owls are more likely to experience insufficient or disrupted sleep. In a study examining the sleep patterns of 61,000 adults over a 9 year period, night owls were twice as likely to report excessive daytime sleepiness compared to early birds, suggesting poorer sleep quality.
Diet
Early birds may make healthier food choices than night owls. In a 2013 study, early risers consumed more fruits, vegetables, and whole grains compared to later risers, who tended to eat more saturated fats. Other studies have found night owls consume fewer servings of fruits and vegetables per day.
Weight
Night owls are more prone to weight gain and obesity. For example, a 6 year study following the BMI trajectories of 1,936 people found that night owls gained 2.3 kg more on average than early birds. Disrupted circadian rhythms affecting metabolism may be a factor.
Diabetes and heart disease risk
Being a night owl is associated with a 30% increased risk of developing type 2 diabetes and a 48% increased risk of heart disease over a 10 year period compared to early birds in research studying 433,000 people.
Lifespan
An analysis of data on nearly half a million adults in the UK Biobank found early birds had a 25% lower risk of mortality over a 6.5 year period compared to night owls. This suggests early risers may live longer.
Productivity
When are night owls and early birds at their peak productivity levels?
Work performance
Research shows that early birds perform better earlier in the day, while night owls excel later in the day. Matching work schedules to individual chronotype leads to optimal performance. However, traditional work and school schedules favor early risers, placing night owls at a disadvantage.
School achievement
Studies examining school start times have found that starting school later and adjusting to night owl chronotypes results in better attendance, less tardiness, improved test scores, and higher grades. For example, one study in an urban school district found that after pushing start times 1 hour later, grades improved by 4.5% and absences decreased by 3.3%.
Creativity
Some research has linked night owls to greater creativity, perhaps due to less constrained thinking when tired. In one study, night owls significantly outperformed early birds on measures of inductive reasoning and creative problem-solving.
Lifestyle fit
Early birds tend to naturally align better with the typical 9-5 schedule. Here’s how night owls and early birds may differ in their lifestyle fit:
Social life
Early birds may find it easier to maintain an active social life that aligns with the schedules of most people. Night owls are more likely to feel out of sync and struggle with “social jet lag” – feeling awake and alert when others are asleep.
Career opportunities
The typical corporate work schedule caters better to early risers’ sleep patterns and productivity rhythms. However, night owls may thrive in careers with evening hours like food service, hospitality, and creative work.
Erratic schedules
Early birds mostly do well on a consistent schedule. Night owls adapt better to changing, unpredictable schedules like medical residents and shift workers face.
Travel
Frequent travelers may find an advantage being early risers and better able to adjust to time zone changes and varied hotel sleep schedules.
Happiness
Does being an early bird or night owl impact your overall happiness and life satisfaction? Although more research is still needed, some studies suggest:
Mood
Forced awakenings and chronic sleep deprivation caused by mismatch between internal clock and obligations may negatively impact night owls’ moods. They are more prone to insomnia, anxiety, and depression.
Stress
Trying to live against one’s natural chronotype can cause cognitive dissonance and stress over the long-term. Early birds who turn into night owls on weekends report feeling less happy.
Life satisfaction
In one survey of over 400,000 people across 52 countries, self-identified evening types reported lower life satisfaction scores than morning types, regardless of age or gender.
Personality
Night owls may be more prone to perfectionism and neuroticism according to study findings. Early birds tend to be happier, conscientious, and agreeable.
Productivity Tips for Night Owls vs Early Birds
Tips for Night Owls
Here are some tips to maximize productivity for night owl chronotypes:
- Take advantage of late nights and mornings when you feel most energetic to tackle important projects.
- Use the afternoon post-lunch slump for mundane tasks or meetings.
- Try split sleep if possible – nap early evening and sleep again late.
- Opt for flex schedules or shift work that better suits your natural rhythm.
- Use light therapy in the morning to help you wake up and feel alert.
Tips for Early Birds
Early birds can optimize productivity by:
- Scheduling demanding work requiring concentration for the early morning.
- Taking a mid-afternoon break to recharge when you hit a slump.
- Avoiding distractions in the mornings when you are most productive.
- Making time for exercise, errands, etc. in the afternoons.
- Limiting caffeine past 2 p.m. so it doesn’t interfere with sleep.
Conclusion
When it comes to the night owl vs early bird debate, early risers tend to have some advantages in terms of health, career opportunities, and lifestyle alignment. However, night owls may experience more creativity and can thrive in the right environment or schedule that caters to their strengths.
Ultimately, being aware of your natural chronotype and finding ways to adapt your lifestyle to match it as much as possible results in greater overall well-being. While changing chronotypes is difficult, small adjustments to maximize productivity and get quality sleep for your body’s internal clock can make a big difference.
The keys are using your most alert hours wisely, getting adequate sleep, maintaining good sleep hygiene, and allowing some flexibility in obligations. With some self-knowledge and smart planning, both night owls and early birds can not only survive but thrive and achieve high levels of health and performance.
The tired debate of night owls vs early birds overlooks the fact that both chronotypes contain diversity and strengths. Focusing less on comparing against some ideal and more on maximizing personal well-being in the constraints you have allows everyone to be their best selves.
Are you more of a night owl or early bird? How do you manage your chronotype in relation to work, family, and life balance? Many people may find themselves somewhere in between the two extremes. Understanding your own natural rhythms and patterns is key to figuring out optimal schedules and success strategies that honor your body clock.
With self-knowledge, flexibility, and purposeful planning, we can thrive whether we are morning larks soaring at sunrise or night owls burning the midnight oil.
In the words of Dr. Seuss: “And so be the Early Bird that gets the worm – or the Night Owl that stays up late – just find your own way to shine when it’s your day, or rule the night if you’re a Night Owl, wide awake!”