Night Owl Chronotype

A girl with a night owl chronotype working at her desk. The moon is seen outside her window with an owl sitting on a tree branch.

Do you have a night owl chronotype? Read this blog post to find out. Plus, advice for thriving in a world that seems made for early birds.


When the rest of the world is ready to call it a day, are you at your most productive? Is the sound of your morning alarm the one thing you loathe the most? If so, you may have the night owl chronotype.


It’s also known as the wolf chronotype. It’s one of 4 chronotypes conceptualized by Dr. Michael Breus under copyright in his 2016 book The Power of When and later, on SleepDoctor.com(1). The other 3 are the lion (also known as the lark), bear and dolphin.


This blog post is your ticket to knowing the ins and outs of being a night owl. We'll discuss the science behind this chronotype. And give you tips on how to deal with your nocturnal sleep patterns.


Keep reading for the topics covered in this article.

Table of Contents

Understanding the Night Owl Chronotype

First things first, what is a chronotype? It’s your body's inherent sleep and wake schedule. Think of it as a built-in timekeeper determining when you feel most energetic or drained.


Those with a night owl chronotype are most productive and alert at night. They hit the hay later than most, too.


This isn’t about personal choice or routine. Your sleep pattern is rooted in genetics, age and environment. This implies that being a night owl is more like a biological inclination versus a preference.

Are You A Night Owl?

A man with a night owl chronotype having a hard time waking up in the morning.

So, how do you know if you’re a night owl? Try asking yourself these questions:


  • Are you most energetic and productive after the sun sets?

  • Do you have difficulty waking up early in the morning?

  • If you didn't own an alarm clock, would you stay up late and sleep in?


If you answered yes to all these questions, then you’re likely a night owl. Still not convinced? Read our article on the wolf chronotype schedule. (Remember when we said night owls are also known as wolves?)

The Science Behind Night Owl Chronotypes

When your eyes are exposed to sunlight, it halts the production of melatonin, a hormone that encourages sleep. Meanwhile, darkness kickstarts the creation of melatonin, resulting in feelings of drowsiness.


According to CNN, as a night owl, your circadian rhythm results in a later melatonin secretion compared to other chronotypes(2). This means your energy levels and alertness peak during the late afternoon and evening.


Having a 9-to-5 job can be difficult for night owls who work best in the evening. According to Live Science, one study suggests that night owls experience lower "brain connectivity" than early birds. This term refers to the degree of harmony between different areas of the brain(3).


The study discovered a correlation between reduced brain connectivity in night owls and poorer concentration, delayed response times, and heightened fatigue during standard working hours. However, it’s important to note that more studies are needed in this area.


Apart from this, there are a few other challenges that night owls face. We’ll discuss this at length in the next couple of sections.

Health Implications of the Night Owl Chronotype

The Harvard Gazette says research suggests a higher risk of developing diabetes and heart-related ailments for those with inconsistent sleep routines. Plus, those with evening chronotypes, often exhibited these irregular sleep habits(4).


Inconsistent sleeping patterns can result in insufficient rest. This can further contribute to mental wellness issues like depression, anxiety and stress.


Having said that, remember that good sleep hygiene and a well-rounded lifestyle can effectively handle these risks.

What Are The Benefits Of Having A Night Owl Chronotype?

But wait! While what you’ve read might seem alarming, it’s not an entirely bleak situation. Studies indicate that night owls are often more creative and intelligent compared to early birds.


Peninsula Doctor says that our circadian rhythm has historically been aligned with the sun's pattern: rising at dawn and retiring at dusk. Research suggests that individuals with higher IQs diverge from the norm, including the natural sleep-wake cycle(5).


Night owls have a unique benefit that allows them to work or learn while the rest of the world is passed out. This flexibility can be a game-changer, especially in professions where uninterrupted focus leads to more productivity and success.

Adapting Work Life for Night Owl Chronotypes

As a night owl, living in a society that generally runs from 9 to 5 can feel like you’re fighting a losing battle. But with a bit of tweaking and strategizing, you can flourish in a work setting that doesn't necessarily match your natural sleep-wake cycle.


Here are a couple of things to consider:


  • Flexible Work Hours - Try and negotiate with your boss for flexible work hours that’ll let you start and end work later.

  • Night Shifts - Be on the lookout for jobs that offer night shifts. It makes sense if you’re most productive in the evening.

  • Freelance or Remote Work - This lets you call the shots and work when you’re most productive, regardless of what time it is.


It's a common belief that the early bird gets the worm. However, does this mean that night owls are at a disadvantage?

Tips to Help Night Owls Wake Up Early

But what if you need to wake up early? Try these tips to make it less of a struggle:


  • Adjust Your Sleep Schedule Gradually – Don't just jump into a new sleep routine. Instead, make a slow transition by tweaking your sleep and wake times bit by bit, in 15-minute increments. This small change can make a big difference over time.

  • Establish and Stick to a Sleep Schedule – Make it a habit to hit the sack and get up at the same time daily, including weekends or your days off. This helps regulate your body clock, making it easier to get up.

  • Craft a Relaxing Bedtime Routine – Examples of calming activities include reading a book, meditating or listening to sleep-inducing tunes. Sticking to this routine cues your body that it’s time to wind down for bed.

  • Minimize Nighttime Light Exposure - Blue light from screens can interfere with your body's creation of melatonin, a hormone that promotes sleep. Make it a habit to turn off all your digital gadgets an hour before hitting the sack (the longer, the better). And if you have no control over the lighting in your bedroom, use a high-quality sleep mask to block out all light completely.

Conclusion

Living as a night owl in a society built for early risers might feel like swimming against the tide. You might be tempted to ask the question: Can you change your chronotype? The fact is, you can’t change it completely. It’s in your genes. So, instead of going against your night owl chronotype, work with it.


Understanding your night owl chronotype can help you harness its full potential. Knowing when you’re most energetic means you can schedule your most important tasks then. Save the easier tasks for when your energy levels start to dip. That way you can be at your most efficient and effective whether it is at work or home.


Let us know if this article helps you make the most of your night owl chronotype. Drop a comment below.

Sources:  

(1) Sleep Doctor, sleepdoctor.com. Accessed 22 December 2023.

(2) “Night owls may have unhealthy habits that lead to early death, study says.” CNN, www.livescience.com/64779-night-owls-brain-connectivity.html. Accessed 22 December 2023.

(3) “Life Really Is Harder for Night Owls. Here's Why.” Live Science, www.livescience.com/64779-night-owls-brain-connectivity.html. Accessed 22 December 2023.

(4) “The night owl’s disease problem” The Harvard Gazette, news.harvard.edu/gazette/story/2023/09/how-do-sleep-habits-affect-disease-risk-diabetes-circadian-night-owls/. Accessed 22 December 2023.

(5) “Night Owls Are Smarter, More Creative & Have Higher IQs” Peninsula Doctor, www.peninsuladoctor.com/blog/night-owls-are-smarter-more-creative-have-higher-iqs/. Accessed 22 December 2023.


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