Everyday Health: Why are some people night owls and others early birds? Can you reverse this pattern?
David O. Volpi, MD, FACS (nycsnoringsleepapneacenter.com)
Whether a person is more alert in the morning or night is largely controlled by the circadian rhythm, our genetic body clock. So naturally some people are early birds and some are night owls. Since most work schedules are geared towards an early start to the day, early birds generally have an easier time with things. Certainly night owls can train themselves to wake up early, but their inner clock will have their brain activity peak in the evening, which makes it harder for them to fall asleep at night.
William Dement, MD, PhD (end-your-sleep-deprivation.com)
Individuals have nearly 24-hour rhythms, called circadian rhythms. The relation of the wakefulness peak and the sleepiness trough is characteristic to each individual. It is partially biologically determined and partially determined by our choices. The process can be reversed through specifically timed exposure to bright light. Night owls need bright light in the morning and early birds need bright light in the evening.
Russell Rosenberg, PhD (sleepfoundation.org)
Some people are indeed prone to be early to bed and rise (larks) whereas others are prone to be late to bed and late to rise (owls). There is evidence that a genetic component exists for some people. Adolescents and younger adults tend to favor an owl pattern and older adults often develop a lark pattern. Night owls do well working the night shift, whereas larks struggle. Environmental factors also play a significant role in setting the circadian clock. Light, timing of meals, and social cues can all impact the sleep-wake clock. Making changes in the sleep-wake clock are difficult but not impossible. Even with the help of a sleep specialist, it takes a highly motivated person to make the necessary changes.
Scott Eveloff, MD (somnitech.com)
Everyone has his or her own circadian rhythm, or internal clock timing. "Night owl" or "morning lark" tendencies simply reflect one’s internal clock timing. Such tendencies can be influenced by light exposure, lifestyle, and mood, among other factors.
Conrad Iber, MD (hcmc.org/sleep)
The tendency to be a night owl or early bird is something that you may have difficulty changing because it is largely genetic — you are born with this tendency. Using carefully timed medication and light signals over a few weeks, it is possible to change your sleep schedule. This typically requires expert advice from a practitioner such as a sleep medicine physician and very careful sleep habits to keep it working.
Brian Wind, PhD (sleepcenterinfo.com)
A person’s tendency to be more of a night owl versus a lark is based largely on an individual’s circadian clock, or internal sleep-wake cycle. Some of us have a circadian clock that naturally tends to make us more awake and active at night, while others have the opposite type of clock, with a peak in wakefulness in the early morning hours. There may also be behavioral components to one’s tendency to be a night owl or a lark, in that our behaviors (such as exercise, caffeine consumption, work) may influence our tendency to be more awake at night or in the morning. A night owl or lark pattern can be reversed with light exposure, physical exercise, and other behavioral interventions.