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On Night Owls – And How to Make It in a Morning Person’s World

Sofia GerckeBy

It’s close to midnight, and you’re finally putting away your work to prepare for the night ahead.

And while you’re already thinking of winding down with a movie and some microwave popcorn, or cuddling up with a book, you know you can take your time with it, because it’ll be quite a few hours more until your first yawn.

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Such is the life of a night owl.

For those of us who embody this chronotype, it’s definitely harder to go to bed at 10pm when you know the result will be an extended staring contest with the ceiling as you imagine other, more productive ways you could have been spending your time.

But let’s not be mistaken – while night owls face difficulty falling asleep at an earlier period, it does not mean they have insomnia.

“Insomniacs may become night owls as they cannot sleep. However, most night owls simply choose not to sleep so early, but do not have problems falling asleep or sustaining sleep when they are tired,” explained Dr Lim Boon Leng, a Psychologist at Gleneagles Hospital, in CNA.

But either way, a late night equates to a late morning, which doesn’t generally align with school or work start times.

So what are the work-life implications for night owls?

Night Owls vs Early Birds

Night owls and early birds differ in terms of when they fall asleep, and which parts of the day they feel most energised.

Let’s start with a bit more of an understanding of night owls and another often-compared chronotype: early birds.

The tendency for early birds is to both go to bed and wake up at an earlier time. Furthermore, their energy levels are highest in the first half of the day.

In contrast, night owls sleep and wake later, and have highest energy levels in the second half of the day.

This natural preference has a variety of causes, one of them being age. For instance, teenagers are more predisposed to being night owls due to hormonal changes and the natural circadian rhythm delay that occurs during that stage of life. But as they become older, they may find it easier to rise earlier in the morning.

Another possible reason is genetics. Certain gene variations affect the body’s internal clock. While our internal clock is somewhat set to follow a 24-hour cycle, the actual timing can differ across individuals. According to research, if your internal clock runs faster than 24 hours, you’re an early bird; if it runs slower, you’re more likely to be a night owl.

But what does it mean for a night owl when they start feeling more alive as the sun goes down?

The Struggles of Living in a Morning Person’s World

Night owls live in a world designed for morning people. They may constantly struggle to adapt to a schedule unnatural to them.

“Many still have to go to school or go to work on time in the morning, and may not have the luxury of sleeping late and waking up late. They may end up late for school or work,” highlighted Dr Lim.

Forcing themselves to wake up early despite going to bed late can result in greater sleep deprivation during the working week. Having insufficient sleep can already spawn a host of health issues. Night owls are more likely to develop conditions such as diabetes, obesity, cardiovascular disease, and depression compared to early birds.

Beyond the lower energy levels and greater fatigue, they also have slower reaction times and shorter attention spans, negatively impacting their productivity. Ultimately, night owls are unable to do their best work during the day, despite the fact that they are expected to.

Society favours early mornings, often putting night owls at odds. This begs the question: Should night owls adapt and become early birds?

Finding Ways to Thrive in the Day

Calling early birds better than night owls is controversial, as staying up late offers several advantages. Night owls may be more creative and show better cognitive function, especially at night.

However, if you’re unable to find stability in a nighttime schedule, it could be beneficial to try and adjust to a morning person’s routine.

In essence, this means going to bed earlier, so that you can wake up earlier.

However, this is easier said than done. Night owls stay up late not due to a sleep disorder but because they simply don’t feel tired earlier. Using certain sleep interventions can help the body prepare for bed sooner.

Following Sleep Hygiene Practices

These practices help guarantee you get good quality sleep. They include establishing a consistent sleep schedule, and making your sleep environment comfortable for you, such as by ensuring your rest happens in a dark and quiet room.

It also means you should avoid eating a few hours before bedtime, so be sure to have dinner early.

Using an Artificial Light Source

While your internal clock may be a little slow, it is still affected by when your body perceives day and night to occur. You can influence this by incorporating artificial lighting in your bedroom. Getting a little light exposure earlier in the day means that your body can better sync itself up to earlier bedtimes. Plus, using dimmer lights at night signals to your body that it’s time to get some shuteye.

Trying Melatonin

If all else fails, consult a healthcare professional to check if supplements like melatonin are suitable for you. It can help adjust your internal clock and regulate your sleep, thus ensuring you can drift off at a good time.

Take your time easing into this transition, but don’t forget that it’s ok to embrace your natural sleep tendencies. Ultimately, it’s all about finding a balance that works for you.

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Sofia is a content writer with a love for language, and an interest in issues relating to physical and mental wellbeing. She believes in the power of words to educate and inspire others to prioritise their health and happiness. During her free time, she can be found reading, baking, or getting zen on her yoga mat.

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