There’s quite a good chance that you already know which best suits you, whether that’s an early bird or a night owl, or an in the middle type of person where you just happen to bumble between both.
These terms are also known as ‘chronotypes’. Now, to get technical, a chronotype is the behaviour of the internal circadian rhythm of an individual that is able to influence the cycle of sleep activity in a 24 hour period. Chronotypes have a genetic basis and are linked to your PER3 gene, however lifestyle and mood also contribute to what chronotype you are. While early bird and night owls are the two main common chronotypes, it is argued that there are 4 main types.
• Lions (early birds) – they wake up early and are most productive in the morning. They use most of their productivity before noon, which is why they feel more tired in the evenings and therefore head to sleep early. This type represents 15-20% of the population.
• Wolves (night owls) – they go to sleep late and wake up later. Peak productivity for wolves occurs in the middle of the day and the evening when others tend to switch off. They represent 15-20% of the popular.
• Bears – These sleep and wake according to the sun. Their peak productivity happens in mid-morning and has the tendency to dip mid-afternoon. Bears represent 50% of the population.
• Dolphins – The light sleepers who have trouble following a regular sleep routine. They are most productive in the morning and early afternoon. They represent 10% of the population.
These terms are also known as ‘chronotypes’. Now, to get technical, a chronotype is the behaviour of the internal circadian rhythm of an individual that is able to influence the cycle of sleep activity in a 24 hour period. Chronotypes have a genetic basis and are linked to your PER3 gene, however lifestyle and mood also contribute to what chronotype you are. While early bird and night owls are the two main common chronotypes, it is argued that there are 4 main types.
• Lions (early birds) – they wake up early and are most productive in the morning. They use most of their productivity before noon, which is why they feel more tired in the evenings and therefore head to sleep early. This type represents 15-20% of the population.
• Wolves (night owls) – they go to sleep late and wake up later. Peak productivity for wolves occurs in the middle of the day and the evening when others tend to switch off. They represent 15-20% of the popular.
• Bears – These sleep and wake according to the sun. Their peak productivity happens in mid-morning and has the tendency to dip mid-afternoon. Bears represent 50% of the population.
• Dolphins – The light sleepers who have trouble following a regular sleep routine. They are most productive in the morning and early afternoon. They represent 10% of the population.
Early Birds
Early birds tend to have longer PER3 genes and they require more sleep. A study conducted by Aachen University used brain scans to determine who the early birds and night owls were from a group of men and women. Most of the research made concerning early birds and night owls point favourably to early birds.
Advantages Of Being An Early Bird
Productivity – It’s known that early risers are academically better performers and their productivity levels are higher than night owls Happiness – A study has shown that early birds have increased levels of happiness because their sleep is consistent and they receive the recommend amount of hours sleep Exercise – With more time to do a quick workout each morning, this helps with sleep at night Organised – Early risers tend to be more organised and have structure in their life Better Sleep – It’s generally known that because early birds wake up early, they go to bed earlier and sleep betterNight Owls
Night owls have shorter PER3 genes and can often deal with less sleep than they actually need. From the Aachen University study (mentioned above), it was found that night owls had less white matter. This is a type of fatty tissue in the brain which essentially increases risk of depression and impairs cognitive function. It’s argued that night owls experience chronic jet lag because they like to stay up late and sleep later. Although this pattern may leave them with sleep deprivation, it’s quite difficult for them to change preferred sleep times for an enhanced lifestyle when it comes to work and daily activities.
