Lark or Owl?

In a world that glorifies early birds, how does it feel to be a night owl? What if you really don’t perform well in the morning? What if the nights get your creative juices flowing and you’re a lot more productive as the world goes to sleep? While there are many factors that can contribute to a preference for the night hours, the biggest factor is your chronotype.

Your chronotype is essentially your body’s natural inclination when it comes to sleep and wake times. It’s the basic reason some people naturally wake up at dawn while others hit their stride closer to midnight. Recent research has even traced 12–42 percent of a person’s chronotype back to genetics, so if you’re a night owl, you can thank your parents for that!

Here are some questions you can ask yourself.

• When you envision your dream vacation, when do you see yourself going to sleep and waking up?

•When do you feel most productive?

•You’re invited to a party that starts at 10:00 p.m. How do you feel?

•If you had to choose the best time for exercise, when would it be?

•You have to undertake an intensive two-hour activity. If you had total freedom to plan your schedule, when would you set this activity?

According to your answers, it will be easy for you to assess whether you’re a lark or owl. However, being predisposed to morning or night doesn’t mean you can’t change your routine at will. As we mentioned above, to an extent, morning people have the edge because of societal routines. Says Dr. Till Roenneberg, a professor of chronobiology, while we can’t change our chronotypes at will, they can shift over the course of our lives both because of circumstances and conscious effort. For instance, teenagers and young adults tend to be more night-owlish, while older adults tend to be more larkish. If you want to become more of a morning person, you can focus on changing the 50 percent of what causes your chronotype (environment, habits, etc.).

In one study, cited by the Sleep Foundation, night owls were able to shift their sleep cycle forward by as much as two hours through a handful of ordinary lifestyle changes. Over a period of three weeks, those with late chronotypes were instructed to do the following:

•Wake up and go to bed two to three hours earlier than normal.

•Closely maintain this sleep schedule, even on days off from work or school.

•Get as much outdoor light as possible during the morning, and limit their light exposure at night.

•Adjust their meals so they had breakfast immediately after waking up, ate lunch at the same time daily, and refrained from eating dinner after 7:00 p.m.

•Avoid coffee after 3:00 p.m., refrain from napping after 4:00 p.m., and reschedule exercise for the morning instead of the afternoon or evening.

With these lifestyle changes alone, night owls in the study were able to perform better in the morning. Moreover, they felt less depressed and less stressed.

Still, although you may want to work on some changes so that you function better in the morning, for those of us hardwired as night owls, it may be better to embrace our chronotype and simply work with our nature.

“I’ve been married for fifteen years and yes, I’m a bona fide night owl. I used to stress about waking up early. I thought that as a mother I needed to be chirpy and energetic in the mornings. I thought the ideal mother has fresh pancakes ready, tells breakfast stories, and gives early morning cuddles. I was so disciplined. At one point, I was committed to waking up at 6:00, going for a brisk early morning walk, and having my cup of coffee before my children were up. But it crashed. I’d feel nauseous and lightheaded all morning and barely get things done. At night I’d be too tired to think straight or do anything. After two months of this schedule, I realized it just wasn’t for me,” shares Nechama, mother of six and still juggling a job.

“Once I learned about chronotypes, I realized I could work with my body, not against it. Now, I prepare as much as I can the night before. Lunchboxes are packed, outfits are laid out, and my to-do list is made. My kids learned to play quietly and eat breakfast themselves— which of course means a mess! Then, when I wake up, I can focus on getting myself and the kids ready quickly.”

Like Nechama, whether you’re an early lark or a night owl, the key is to find a routine that works with your natural rhythm. Nechama shares her top tips for a smoother morning for all you fellow owls out there:

1. Plan ahead: The night before, make a list of what needs to be done in the morning. This will prevent you from forgetting important tasks when you’re still waking up.

2. Prepare: Get ready anything you can the night before. This might be choosing your outfit, preparing lunch, or gathering everything you need for the day.

3. Create a night routine: While morning routines are all the hype, if you’re a night owl, make the most of your time by creating a proper night routine.

4. Stay consistent: Aim for a consistent bedtime and wake-up time— even if your bedtime is in the a.m. hours—and stick to it. The last thing you want to do is constantly confuse your body’s internal clock.

5. Be kind to yourself: Remember, being a night owl isn’t a bad thing. Don’t put too much pressure on yourself to become an early bird if it doesn’t feel natural to you.

6. Eat a proper breakfast: Many night owls start their day with a poor breakfast choice, which quickly leads to a bad eating cycle. It might be hard if you’re running so late, but preparing nutritious meals in advance can make all the difference.

7. Work out: When your “night” begins (night owls, you know what that means!) try to stop for 15–20 minutes for some exercise. This will help you feel refreshed and productive even though your day is almost behind you.

Most importantly, work with your body and not against it. So, whether you’re a lark, owl, or somewhere in between, what matters is finding a routine that feels natural, allows you to meet your commitments, and helps you live your healthiest, happiest life.