We change as we age – but not completely
A rigid division into “owls” and “larks” doesn’t really exist, writes Popular Science. Sleep patterns change throughout life: children tend to wake up early, adolescents tend to stay awake through the night, in adults the schedule stabilizes, and in old age there is a tendency to rise early again.
This is due to hormonal changes and the production of melatonin, a key regulator of sleep. However, there is an important point: despite these shifts, a person’s overall chronotype – their natural tendency toward certain times of activity – remains fairly stable.
Why it is almost impossible to “reset” yourself
Several factors influence when you feel comfortable sleeping and waking up:
- genetics
- light level
- lifestyle
- even where you live
For example, bright light in the morning helps the body to wake up earlier, while screens and artificial light in the evening, on the contrary, push sleep to a later time. In cities, people are more likely to stay up late because of the constant light. And in regions closer to the equator, where day and night are more stable, it’s easier to stick to an early bedtime routine.
The genetic component is also significant: scientists have identified hundreds of genes associated with chronotype. So if your parents are “night people”, there’s a good chance you’ve inherited the same rhythm.
Not two types, but at least four
Modern approaches offer a more flexible classification. For example, they distinguish four types:
- “Bears” –most people who live in the rhythm of the sunny day.
- “Wolves” –active in the evening and at night.
- “Lions” –get up early and get tired quickly.
- “Dolphins”-sensitive to external stimuli and often have trouble sleeping.
Each type has its own “efficiency clock”. Some find it easier to cope with routine in the morning, and some find it easier to generate ideas closer to the evening.
Who feels better – the early or the late risers?
The answer is not as clear-cut as it seems.
On the one hand, people with early routines are more likely to have a more stable physical and psychological state.
On the other hand, owls often perform better in tasks that require flexible thinking and good memory.
But there is an important exception: if a person constantly lives contrary to his or her natural rhythm (for example, going to sleep late but having to get up early), this increases the risk of health problems, from depression to metabolic disorders.
It’s not the time of rising that matters, but agreeing with yourself
The key conclusion of scientists is simple: it’s not what time you wake up that matters, but the extent to which your routine coincides with your internal biological clock.
What really matters:
- A stable sleep schedule
- Work during periods of highest energy
- no chronic sleep deprivation
Yes, it’s not always possible to fully adjust your life to your chronotype. But even small changes – for example, shifting difficult tasks to the time of maximum productivity – can already noticeably improve your health and efficiency.
The ideal scenario is when your lifestyle doesn’t conflict with your physiology. This is when your body is working for you, not against you.
