They say the early bird catches the worm, but is this really true? And what do night owls catch? Research shows most people adopt one of two sleep cycles: Early bedtime/early wake-up or late bedtime/late wake-up. When it comes to overall health, which sleeping style is the best?
Whether you’re a night owl or an early bird, understanding the factors that lead to a good night’s sleep can provide valuable insights into how to improve your overall health and productivity.
The 2 Different Sleep Schedules
Scientists use the word “chronotype” to describe a person’s sleep schedule, which is determined by biological and genetic factors. Your chronotype influences when you feel the most energized during the day (and when you need 40 winks.)
Ever wondered why you stay up and watch Netflix until 2 a.m. but never feel tired? Or go to bed earlier than your grandma? It’s all down to your chronotype.
There are two main chronotypes: “Early birds” and “night owls.” (Night owls are sometimes also called “larks.”) Research shows that biological and genetic factors determine whether you’re an early bird or a night owl.
- Early birds go to bed earlier at night and wake up earlier in the morning. (The ‘earlier than Grandma’ people.)
- Night owls, on the other hand, go to bed later at night and wake up later in the morning. (The all-night Netflix watchers.)
The question is: Are you an early bird or a night owl?
Do Early Birds Have an Advantage Over Night Owls?
There are a number of potential health benefits to being an early riser, such as more stable circadian rhythms, leading to improved sleep quality. Early birds are also more likely to engage in morning exercise, which can boost mood and energy levels throughout the day, while night owls may struggle with irregular sleep patterns, which can impact their physical and mental well-being.
In a world that often operates on an early schedule, early birds may also find it easier to fit into societal norms. Plus, achieving a lot early in the day can lead to a sense of accomplishment and lower stress levels. However, night owls can be equally productive by structuring their work around their peak hours, ensuring they tackle important tasks when they feel most alert.
Chronotype and Brain Function
One German study analyzed both early birds and night owls to see if there were any differences in their brain patterns. There were, and here’s the kicker:
Night owls have less fatty tissue called “white matter” in their brain, which boosts depression and slows down cognitive ability. As a result, late risers might do worse in exams than early risers.
But why? Well, the research suggests that, even if night owls and early birds get the same amount of sleep, night owls tend to feel more tired during the day. Fatigue can make them seriously grumpy, slow down concentration, and even lead to depression.
If You’re a Night Owl, You Need to Read This
It’s not all bad news.
Other research suggests that night owls are more creative than early birds. And they could even be more intelligent.
“[A study] of US Air Force recruits found that night owls scored higher on intelligence tests, and in 2014, a different group of researchers found that night owls in an MBA program also got higher test scores. (Take that, cheery morning people!),” says Insider.
Still, another study from the University of Exeter in the United Kingdom echoes the German researchers who discovered a link between depression and staying up late.
“Staying up late and lying in could increase your risk of mental illness, experts have warned,” says the New York Post.
Change Up Your Sleep Schedule
If the above studies are correct, you might want to switch up your sleep schedule. Do you have a habit of staying up and getting up late? Adopt the schedule of an early bird and see if you feel more energized throughout the day. Many find it difficult to make a change without feeling incessantly tired. Here’s how to do it:
Managing Your Routine
A good routine can be a game changer. Choose a reasonable bedtime (no later than midnight) and stick to it every night. It might take your body a while to adjust, though. To ease into it, start by adjusting your bedtime by 15–30 minutes each night until you reach your desired sleep time. Consistency is key, so stick to your new schedule even on weekends.
Improving Sleep Quality
Ensuring good sleep hygiene is crucial for night owls. This includes investing in a good mattress for a better night’s sleep, creating a restful environment, and avoiding stimulants like caffeine close to bedtime. Consider blackout curtains or a white noise machine to create a conducive sleeping environment.
Exposure to Light
Natural light plays a significant role in regulating your circadian rhythm. Spend time outside during daylight hours and don’t look at your smartphone or laptop for at least an hour before bed. The blue light emitted by your screen can suppress melanin production, keeping you awake for longer. These practices can help reset your internal clock and promote better sleep.
What Factors Affect Your Sleep?
Getting quality sleep involves more than just going to bed at a reasonable hour. Various factors can influence how well you rest. Here are some key elements that you can adjust to help improve your sleep:
- Mattress: A comfortable mattress is fundamental to a good night’s sleep. Investing in a high-quality mattress that supports your body can significantly improve your sleep quality and overall well-being. Back pain is way too common and a change as simple as this could be the key to avoiding it.
- Diet: Your diet plays a crucial role in how well you sleep. Avoid caffeine and heavy meals close to bedtime. Instead, opt for light snacks like fruits or nuts that promote relaxation and improve sleep quality.
- Stress and Mental Health: Stress and anxiety can significantly disrupt your sleep patterns. Practice stress-relief techniques such as meditation, deep breathing exercises, or journaling to calm your mind before bed.
- Physical Activity: Regular physical activity can improve sleep quality and duration. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous workouts close to bedtime as they can have a stimulating effect.
Get the Sleep You Deserve with a Tochta Mattress
Whether you’re an early bird or a night owl, quality sleep is crucial for your overall health and well-being. That’s why at Tochta, our mattresses are tailored to your preferences, ensuring comfortable and supportive sleep for all types of sleepers.
Explore Tochta’s collection of customizable mattresses to find the perfect fit for your sleep needs and enhance your sleep quality. Prioritize your sleep and experience the benefits of a well-rested mind and body!
