Being an early bird simply means that you naturally prefer to wake up and be most active during the early morning hours. Many people find that they feel most energetic first thing in the morning, while others don’t feel fully awake until later in the day. Your natural inclination towards being an early riser or a night owl is known as your circadian rhythm. This inner clock governs your sleep-wake cycle and determines when you naturally feel sleepy or alert during a 24-hour period.
What are the traits of early birds?
Here are some common traits and habits of early birds:
- They wake up naturally around 5-6 AM without an alarm.
- They feel bright and productive first thing in the morning.
- Their peak energy levels are in the morning.
- They prefer to exercise in the morning.
- Morning is their most productive time for working.
- Their bedtime is around 9-10 PM.
- They feel tired earlier in the evening than night owls.
- They have no trouble falling asleep at night.
What are the benefits of being an early bird?
There are a number of potential advantages that early birds may enjoy compared to night owls:
- More productive mornings. Early birds capitalize on their peak alertness during the morning hours.
- Less workday interference. Mornings may have fewer meetings, emails, and disruptions compared to afternoons.
- Peaceful mornings. The world is quieter before most people start their day.
- Workday head start. Early birds can get a jump on priorities and feel accomplished before others arrive at work.
- Exercise habits. It may be easier for early birds to exercise in the morning and get it out of the way.
- Better sleep habits. Going to bed earlier supports healthy, sufficient sleep for next-day productivity.
What are the downsides of being an early bird?
However, there are also some potential disadvantages or challenges that early birds are more likely to experience:
- Less night owl collaboration. Early birds may struggle to connect or collaborate with night owls.
- Earlier fatigue. Early birds are prone to getting tired earlier in the evening than others.
- FOMO (fear of missing out). Early birds may feel left out of after-hours social events and activities.
- Mismatched schedules. Being out of sync with friends, family, or colleagues who are night owls.
- Perceived as less fun. Early birds risk being viewed as boring or rigid around scheduling.
- Difficulty shifting schedule. It can be hard for early birds to stay up late or sleep in on weekends.
Are early birds happier and healthier?
Research suggests that early birds tend to be happier, healthier, and more productive than night owls. Here’s an overview of some of the key findings from studies comparing early and late chronotypes:
Happiness
- Early birds report feeling happier and more positive emotions compared to night owls.
- Late chronotypes are more prone to depression and negative moods.
- Aligning sleep schedules with natural rhythms is tied to greater wellbeing.
Health
- Early birds have lower BMI and reduced risk of obesity and weight gain.
- Late chronotypes have higher rates of heart disease, diabetes, and metabolic syndrome.
- Evening types are more likely to smoke and abuse alcohol.
- Early risers engage in more physical activity and healthier eating habits.
Productivity
- Early birds experience better concentration, efficiency, and alertness in the mornings.
- They have higher career motivation and greater career satisfaction.
- Early birds are more proactive and show more agency in achieving goals.
- Late chronotypes procrastinate more and have lower self-control.
So while being an early riser isn’t for everyone, evidence indicates that early birds reap more mood, health, and productivity benefits overall.
How common are early birds?
Being an early bird is estimated to be much more prevalent than being a night owl. According to surveys, the percentage of early birds in the population may be around 40-55%, compared to only around 10-15% night owls. The rest fall somewhere in between as neither extreme.
Here’s a breakdown of how common different chronotypes are believed to be:
Chronotype | Prevalence |
---|---|
Early Birds | 40-55% of population |
Intermediate | 30-40% of population |
Night Owls | 10-15% of population |
So while night owls certainly exist, early birds are likely the most abundant chronotype. However, these percentages can vary among different demographics. For example, younger adults are more likely to be night owls, while older adults tend to be early birds.
Can you change from a night owl to early bird?
While our natural chronotypes are largely biologically determined, there is some flexibility to become more of an early bird if you’re currently a night owl. It takes time and consistency, but you can train yourself to shift your schedule earlier in increments. Here are some tips:
- Gradually adjust your bedtime earlier in 15-30 minute increments until you reach your target.
- Rise at a consistent time every day, even weekends, to lock in your circadian rhythm.
- Get exposure to bright light in the mornings to signal wakefulness.
- Avoid light exposure at night from devices as it delays melatonin release.
- Consider melatonin supplements a few hours before bedtime.
- Engage in morning routines that you enjoy to motivate you.
- Schedule important tasks and events for mornings.
- Exercise regularly as it promotes better sleep.
With diligent effort over weeks and months, it’s possible to reprogram your biological clock and transition to being more of an early bird. But be prepared for the process to feel unnatural until your body adjusts.
Should you resist your natural chronotype?
While you can change your sleep habits to an extent, experts caution against completely resisting your natural chronotype. Forcing yourself into a schedule that goes against your innate preferences can take a toll on your physical and mental health. Effects can include:
- Excessive fatigue and low energy
- Inability to concentrate during mismatched times
- Poor sleep quality and insomnia
- Increased stress and irritability
- Weakened immune system
- Impaired cognition and memory
- Higher injury risk
- Burnout and motivation loss
So it’s wise to work with, not against, your natural tendencies as much as possible. Strike a balance between structuring routines that work for your lifestyle while still honoring your chronotype as an early bird, night owl, or something in between.
Tips for early birds living in a night owl’s world
Here are some tips to help you thrive as an early bird in a culture that caters more to night owls:
- Protect your mornings. Block out time in your calendar before others are online and active.
- Set firm boundaries. Don’t acquiesce to late night obligations that don’t work for you.
- Communicate your preferences. Let family and colleagues know the best times to connect with you.
- Manage FOMO. Remind yourself that you function best when you follow your natural rhythms.
- Use a sleep mask and ear plugs. Block out light and noise when going to bed earlier than others.
- Nap when needed. A short 10-30 minute nap can recharge you mid-afternoon.
- Take alone time. Savor the quiet mornings and early evenings.
- Set multiple alarms. Ensure you wake up on time for early appointments.
While being an early bird has its challenges, the key is to set up conditions that optimize your performance, focus, and wellbeing.
Conclusion
Being an early bird is linked to heightened wellbeing, health, and productivity for individuals who naturally prefer morning hours. However, it’s important to avoid forcing yourself into an unnatural schedule against your chronotype. Early birds should learn to set boundaries and tailor routines to capitalize on their peak morning productivity while managing the downsides. With some discipline and preparation, it’s possible to modify your sleep habits to become more of an early riser over time if needed. But ultimately, embracing your natural circadian preferences is wisest for your overall health and happiness.