The science of sleep: Morning people vs night owls

Are you the type of person who feels the sun's energy rays in the morning, or does your party spirit light up in the dark? Whether you are an early riser who makes every moment count during the day or a night owl who loves a quiet evening, our natural rhythms significantly shape how we approach life.

If asked whether you are a night owl or a morning person, most of us will answer based on when we fall asleep, wake up, and what time we are most productive. The natural essence is powered by a structure deep in your DNA that defines when you perform at your best.

Scientists call this your chronotype. You don't always need to do genetic testing. Although your chronotype is under strong genetic control and is gifted to you by birth, you can do a simple questionnaire to determine which type you are.

Unlocking your chronotype: What is your perfect sleep cycle?

While chronotype and circadian rhythm are often mistaken for being the same, they mean two different things. Your circadian rhythm is the body's natural internal 24-hour clock. It is commonly influenced by several factors, such as light and darkness, and it helps to synchronise the body's processes, including your temperature, hormone release, and sleep pattern.

How genetics, age, and lifestyle shape your sleep patterns

Your preference in chronotypes is a complex interplay of genetics, age, and lifestyle factors. Getting familiar with these influences can provide a comprehensive understanding of your sleep patterns. As you know, having better sleep is one of the simplest ways to boost your mood, so knowing this can empower you to make informed decisions about your daily routine and optimise your productivity.

1. Age and your sleep

Children usually have early chronotypes, but that is likely to change during their teenage years before reverting back to early by the age of 20. Studies have shown that women tend to have their chronotype set earlier in the day than men, although they come together with age as both genders become less morning-oriented.

Many have speculated about how the difference might exist due to chores and careers, however, there has not been enough evidence to prove this.

2. Genetics

Studies have shown that the genetic aspect of how our chronotype is put together began as far back as the Stone Age when members of the community needed to have different sleeping patterns to ensure security.

The Per3 gene is often referred to as the "clock gene". Morningness can be attributed to longer alleles (one of two gene versions), while eveningness is associated with a shorter allele.

3. The hormonal clock

As mentioned earlier in this article, puberty manifests a change in chronotype, which is why most of us use the term “lazy teenager”.

Also, pregnancy hormones are a real thing! Hormonal changes affect the chronotype in women, shifting them to a different chronotype earlier in the day during the first two trimesters and then "reset" to where it was before pregnancy during the third trimester.

Just as with teenagers, older adults also experience a shift. The hormone estrogen starts to decrease around the age of 45 in women, and testosterone levels decrease in men.

4. Health matters

Research has shown that when you have a stroke, it can influence your chronotype for as long as three months. Strokes are also known for disturbing your circadian rhythm by affecting melatonin secretion.

5. Seasonal change

As the sunny days come by, our sleep-wake cycle is affected as our daily energy levels rise. During the long summer days, people tend to feel more energised and would normally wake up early, aligning with a morning chronotype.

During the darker, colder winter months, with reduced sunlight, people are more inclined to sleep in late and stay up longer, leaning towards a more nocturnal pattern. The changes in the season may affect your mood, productivity and sleep quality.

How to change your chronotype

Have you ever felt irritated about being awake during the night? Have you tried to “rewire” yourself to become a morning person to fit societal demands better?

Luckily for you, we will explore ways to modify your chronotype gradually:

• Slowly change your bedtime to earlier at night. Try going to bed 20 minutes earlier.
• Incorporate warm-light colours as they aid in releasing melatonin (sleep hormone). Soft shades of amber, orange, yellow, and red are perfect for stimulating relaxation and aiding sleep.
• Savour life beyond the screen, especially before going to bed. Try meditation, reading a book, and limiting screen time at night. Listen to some “mellow” relaxing music.
• Exercise has been proven to help alter chronotypes.
• You are what you eat. Your sleep and diet are closely connected. Consuming a balanced diet focusing on whole foods can promote better quality sleep. Eating a light, nutritious dinner and avoiding all stimulants like caffeine before bed can help create the ideal conditions for a peaceful night.

While your circadian rhythm can be easily changed, your chronotype requires constant care.

Night owl in a normal 9-to-5: How to survive?

As a night owl, you can embrace your evening “superpowers” and tap into that peak hour or two to maximise your creativity. As soon as the rough morning comes, make sure to start your day right. Try a gentle wake-up routine with reading or having some coffee or tea. Preparing your clothes the night before is also a great way to have a “calmer” morning.

Let your creative side loose when it comes to sleep. Try to sneak in an extra 30 minutes of shut-eye. If your work schedule does not allow for the full 8-hour sleep, then make sure to take some naps during an off day or even on a weekend. Your body will thank you in the future.

Staying hydrated, eating balanced meals and avoiding stimulants at night will make a huge difference in how you feel, even if your sleep schedule is not exactly “normal”. Being a night owl in a world that thrives in the day is manageable with these few adjustments.

Whether you are a morning person or a night owl, the science behind our natural rhythms is unique. Morning people may thrive in the early hours, and night owls in the moonlight, meaning both have their strengths.