EARLY BIRD VS. NIGHT OWL: WHICH IS BETTER FOR YOUR HEALTH?

Medically reviewed by Jonathan B. Jassey, DO

Key Takeaways

• Early birds may have a health advantage, but getting enough quality sleep is still the most important factor.
• Research suggests earlier sleep schedules are linked to healthier eating habits, regular exercise, and lower rates of heart disease and diabetes.
• If you’re a night owl, gradually shifting your bedtime earlier may help improve your sleep routine.

If you’re aiming for better sleep, you may want to know if you should be an early bird or a night owl. Getting up early has more health advantages, but what’s most important is that you get enough quality sleep, no matter what time you snooze.

Why Waking Up Earlier May Be Better for Your Health

Research generally suggests that earlier sleep schedules (going to bed and waking up early) are associated with healthier lifestyle habits and better health outcomes.

People with earlier sleep schedule may be more likely to:

• Stay on top of work or school routines
• Eat a healthier diet
• Exercise consistently

Research also links earlier sleep schedules to:

• Better weight management
• Lower rates of mental health conditions
• Lower risk of heart disease
• Lower risk of diabetes

Keep in mind that your early wake-up plans should include getting enough sleep overall—ideally, seven hours or more.

What Happens if You’re a Night Owl?

Night owls (people who go to bed late) are more likely to engage in behaviors and habits that can increase certain health risks. Night owls may be more likely to:

• Have mental health disorders, such as anxiety and depression
• Develop diabetes
• Have mood disturbances
• Develop heart disease risk factors

Lifestyle factors such as smoking, diet, and insufficient sleep may also contribute to these health outcomes.

It’s possible to change your sleep schedule and reduce your health risks. If you like to stay up late and find it hard to switch your sleep schedule completely, aim for a small change in your sleep. Resting even an hour or two earlier can make a positive difference.

What Is a Chronotype?

The typical time you prefer to go to bed and wake up is considered your chronotype, or a genetic pattern for sleeping at a specific time. Your chronotype is similar to your circadian rhythm, which helps regulate when your body sleeps, releases hormones, and digests food. Both age and genetics affect your chronotype, along with exposure to outdoor light.

Although it’s easy to place yourself in the early bird or night owl category, most people fall within a middle range. That means they don’t prefer to sleep or wake up very early or very late.

How to Shift Your Sleep Schedule

Say you go to bed late but want to start to snooze earlier instead, so you can get more done in the morning. Or, you’ve spent time in another time zone and want to get your body adjusted to your new time zone.

Here are a few tips you can follow to help change your sleep schedule:

• Change gradually: Don’t make a drastic sleep/wake timing change. Start to go to bed or wake up 20 minutes earlier each day until you eventually reach your desired time.
• Sleep space: Keep your bedroom quiet and dark, with minimal electronics.
• Avoid stimulation: As you get ready to sleep, read, take a bath, or do another non-stimulating activity. Avoid screens before bedtime.
• Quiet activity: If you’re having trouble falling asleep (perhaps as you try to adjust your body to an earlier sleep time), get out of bed after 30 minutes and do a quiet activity, like reading. After that, try to go to sleep again.
• Cut caffeine: Avoid caffeine in the afternoon and evening, which could make it harder to sleep.
• Limit alcohol: Alcohol may make you sleepy at first, but it also can negatively affect your sleep.
• Change meal times: If you’re trying to go to bed earlier and wake up earlier, make similar changes to your meal schedule. Eat your breakfast closer to the time you wake up, and shift your lunch and dinner times so you’re not eating your final meal too close to your bed time.
• Keep a routine: Plan to go to bed and wake up around the same time each day, including on the weekends.

Read the original article on Verywell Health

2026-08-05T19:33:28Z