Night owl vs early bird: Which is the better choice and why?

Agreeing, Dr J Harikishan, senior general physician, Kamineni Hospitals, Hyderabad, said each chronotype, as it is scientifically known, comes with its own set of benefits and drawbacks. “Night owls and early birds represent two distinct chronotypes that dictate an individual’s natural preference for sleep and wake patterns. Night owls, also known as evening types or nocturnal individuals, find it easier to stay awake late into the night and often have difficulty waking up early in the morning,” he shared.

On the other hand, early birds, referred to as morning types, are more alert and productive during the early hours and typically go to bed earlier in the evening, Dr Harikishan added.

Dr Sood shared that being a night owl or an early bird is subjective and influenced by genetics. “The best choice is the one that aligns with your natural body clock and allows you to maintain a consistent sleep schedule,” he said.

Experiment to find the sleep-wake cycle that best suits your energy levels (Source: Getty Images)

Let’s understand the benefits of both kinds of sleeping routines.

Night owl

“Night owls are known to thrive in the evening and nighttime hours,” Dr Harikishan said, sharing some of the benefits associated with this chronotype.

*Enhanced creativity: Research suggests that night owls may exhibit increased creativity and problem-solving abilities during their peak hours in the evening.
*Better performance in evening activities: Night owls tend to perform better in tasks that require sustained attention and cognitive function during the late hours.
*Social opportunities: Night owls may find it easier to socialise with others who prefer to be active during the evening, facilitating bonding and interaction.

Early bird

Early birds, too, enjoy various benefits.

*Improved productivity: Early birds are often more productive during the morning, making it an optimal time for important tasks and decision-making.
*Consistent routine: Early risers tend to establish a consistent routine that aligns well with the traditional work schedule, resulting in better time management.
*Exposure to morning sunlight: Morning light exposure can positively impact circadian rhythms, mood, and overall health.

However, both lifestyles come with their share of drawbacks, experts argued. Let us understand how:

Night owl

While being a night owl has its perks, there are some potential downsides to consider:

*Social challenges: Night owls may face difficulties in maintaining social relationships due to a schedule that differs from that of most other people in society.
*Sleep deprivation: Night owls may struggle to get sufficient sleep, leading to sleep deprivation and associated health issues.
*Impact on mental health: Irregular sleep patterns can contribute to mood disorders and an increased risk of depression and anxiety.

Early bird

Early birds, too, encounter their share of challenges:

*Evening productivity drop: Early birds may experience decreased alertness and productivity during the late evening hours.
*Difficulty in socialising: Waking up early may lead to missing out on social events that occur later in the evening.
*Lack of flexibility: Early birds might find it challenging to adapt to situations that require staying up late, such as shift work or social gatherings.

However, it is crucial to develop an optimal sleep schedule by maintaining a consistent bedtime and wake-up time, even on weekends. “Create a relaxing pre-sleep routine, avoid stimulating activities before bed, and limit exposure to screens. Experiment to find the sleep-wake cycle that best suits your energy levels and daily commitments. Seek professional advice if you have persistent sleep problems,” Dr Sood said.

(Last in the series – Exploring sleepwalking: Causes, risks, and safety measures)

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