Are you the type to jump out of bed at 5 AM, ready to take on the day, or do you hit snooze until the last possible moment?
Your chronotype might explain why.
According to the Munich Chronotype Questionnaire, your chronotype is based on the midpoint of your sleep on days you don’t have to work. When left undisturbed by alarms, work schedules, or other obligations, your natural(-ish) sleep-wake cycle can reveal whether you’re inclined to be an early riser or a night owl.
What Makes Someone a Night Owl?
Not everyone is built for morning glory. Some people just have a later chronotype, and here’s why:
1. Your Internal Clock Might Be Running Slow
Some people’s biological clocks naturally take longer to make it through a day. It’s not procrastination—it’s just how their circadian rhythms operate. We’d say they have a longer intrinsic period.
2. You Might Be a Teenager
Teenagers are biologically programmed to stay up late and sleep in. This tends to reverse in young adulthood. Yes, your teenager really isn’t built for that 7 AM school start; science says.
3. You Might Be Living on the Wrong Side of the Time Zone
If you live on the western edge of your time zone, the sun sets later, meaning your body is exposed to evening light for longer. This can push your sleep schedule later, making your sleep on free days even later [Roenneberg, Kumar, et al., 2007]. (So if you’re struggling with sleep in West Texas, blame geography.)
4. You Might Just Be Extra Sensitive to Light
Some people’s bodies react more strongly to light exposure, which can shift their body’s internal clock. A 2023 study [Burns et al., 2023] found that if you’re more sensitive to light, and you get evening light exposure, you’re more likely to be a late chronotype.
What’s the Takeaway?
Chronotypes aren’t just an excuse for hitting snooze—they’re driven both by your biological reality (genetics, age, you name it) and the inputs you feed your system. This means there are aspects of your chronotype that aren’t changeable (genetics, age, you name it) … but there are other aspects that you can change, like light exposure and behaviors.
If you feel like you’re a late chronotype in a morning person’s world, read our related blog post about how life can be harder for night owls and check out Arcashift for actionable ways of shifting your body’s rhythms. Arcashift tailors your schedule based on your chronotype from the moment you sign up, helping you sync with your body’s natural rhythms instead of fighting them.
Your chronotype shouldn’t hold you back—build a sleep routine that helps you feel your best. There are tools for that. (Hint: We might know one. 😉)
References
Roenneberg, T., Kumar, C. J., et al. (2007). The influence of longitude on sleep timing. Journal of Biological Rhythms, 22(1), 68-76.
Burns, A. C., Saxvig, I. W., Pallesen, S., & Bjorvatn, B. (2023). The link between light sensitivity and chronotype: A systematic review. Journal of Circadian Rhythms, 21(1), 17-25.
Roenneberg, T., Kuehnle, T., et al. (2007). A marker for the end of adolescence. Current Biology, 17(17), R688-R690.
