Are you an Owl or a Lark?
Have you ever noticed that some people wake up feeling bright and ready to go, while others feel more awake and productive later in the day? This is completely normal.
We all have an internal body clock that helps control when we feel sleepy and when we feel alert. This natural pattern is sometimes called your sleep type or chronotype.
People often describe themselves as either:
Night Owls
People who go to bed late and want to wake up late
Larks/Early Birds
Those who go to bed earlier and get up earlier
Ambivalent
Why Does It Matter?
Understanding your natural sleep pattern can help you make sense of why you feel tired at certain times and alert at others. It can also help you plan activities, work, exercise and sleep more effectively.
However, our lives do not always fit with our body clock. Work, school, family commitments and social activities may mean we have to wake up or go to bed at times that do not feel natural for us.
Can Your Sleep Type Change?
Yes. Our sleep patterns do often change throughout life.
- Children usually wake up early and go to bed earlier
- Teenagers often become more like night owls and prefer later bedtimes
- Many adults settle somewhere in between
- Older adults often become earlier risers again
Making the Most of Your Natural Sleep Pattern
You cannot completely change your natural sleep type, but you can work with it to improve your sleep and wellbeing.
Try to:
- Keep regular sleep and wake times where possible.
- Get plenty of natural daylight, especially in the morning.
- Avoid bright screens before bed.
- Plan demanding tasks for times when you feel most alert.
- Make sure you're getting enough sleep overall.
Remember, there is no "best" sleep type. Whether you're an early bird or a night owl, the most important thing is getting enough good-quality sleep and following a routine that works for you.
Are you an owl or a lark?
Do you wake up bright and alert by 6am?
Do you fall asleep easily if you go to bed at 9pm?
Do you find it hard to stay up until midnight?
If you answered yes to all three questions, you are a lark.
Do you need to sleep until 11am to wake up feeling bright and alert?
Do you have trouble falling asleep before midnight?
Do you fall asleep quickly if you go to bed at 1am?
If you answered yes to all three questions, you are an owl.
You can’t train yourself to be a lark if you’re an owl and vice versa. It’s a genetic predisposition. However you can try coping strategies to deal with the effects of going against your natural body clock. It’s important to remember to not get hung up on sleep quantity, but focus on sleep quality.