If you’re a night owl and feel like the world is designed for early birds, you’re not imagining it.
Research shows that late chronotypes face challenges that early risers don’t. Here’s a quick overview of some of what we know.
Academic Disadvantages
For evening types, the traditional 9-to-5 world of academics can be an uphill battle. Morning exams, early classes, and the expectation to be sharp before noon may put them at a disadvantage. Why? Research shows that morning tests often align poorly with the circadian rhythms of late chronotypes, making it harder for them to perform at their best.
Higher BMI and Poorer Dietary Habits
Staying up later often comes with a side of midnight snacks. Research has shown that night owls are more likely to have a higher BMI and not-so-healthy eating habits. Over time, these habits can significantly affect overall health.
Depression and Decision Making
Evening chronotypes also face more mental health challenges than early risers. When your circadian rhythms don’t match up with society’s typical schedule, it can lead to added stress, fatigue, and feelings of isolation, which might increase the risk of depression. On top of that, our night owl friends may be more prone to making impulsive decisions. This may be related to those questionable late-night online purchases or why complex tasks feel so much harder during early hours.
Exceptions to the Rule
Okay, I feel like it’s important to note that not ALL studies paint a grim picture for our nocturnal friends. Some research finds no significant link between chronotype and outcomes like anxiety. Individual experiences vary widely, and being nocturnal isn’t universally a disadvantage.
What Can Night Owls Do?
If you’re happy being a night owl, more power to you—though you might still want to shoot for a bedtime that’s at least 1am.
If you want to become more of a morning person, though, Arcashift is here to help! Change your goal wake-up time, and we can give you personalized recommendations to help you reach it.
References
Correa, A., Molina, E., Sanabria, D., & Moreno, M. (2020). Chronotype modulates decision-making processes: Evidence from behavioral and neurophysiological measures. Biological Psychology, 155, 107944.
Zerbini, G., Silva, C., & Merrow, M. (2017). The impact of chronotype on academic performance: A field study. Chronobiology International, 34(4), 504–515.
Arora, T., & Taheri, S. (2015). Associations among late chronotype, body mass index, and dietary behaviors in young adults. Nutrition Journal, 14(1), 67.
Antypa, N., Vogelzangs, N., Meesters, Y., Schoevers, R. A., & Penninx, B. W. (2016). Chronotype associations with depression and anxiety disorders in a large cohort study. Depression and Anxiety, 33(1), 75–83.
Didikoglu, A., Maharani, A., Payton, A., Pendleton, N., Canal, M. M., & von Schantz, M. (2019). Chronotype and mortality risk in a large cohort study. Chronobiology International, 36(3), 393–401.
Knutson, K. L., & von Schantz, M. (2018). Associations between chronotype, morbidity, and mortality in the UK Biobank cohort. Chronobiology International, 35(8), 1045–1053.
