Chronotype “Night Owl”: Characteristics and Recommendations

Every person has a unique biological rhythm that determines their physical and intellectual activity throughout the day. These internal clocks don't always align with accepted norms and standards, which is why understanding one's chronotype plays a key role in improving efficiency and quality of life. Chronotype influences when we feel most awake, when it’s best to engage in physical activity, work, or rest.

There are three main chronotypes:

• Early Bird (morning type): people who wake up early and are most active in the first hours after waking. Read more about this chronotype here ☛.
• Dove (daytime type): those whose activity is more evenly distributed throughout the day. Read more about this chronotype here ☛.
• Night Owl (evening type): people whose maximum activity occurs in the evening and nighttime hours.

We recommend taking a simple psychological test to determine your chronotype — Find out your chronotype: “early bird,” “dove,” or “night owl”.

According to statistics, about 33% of the population belongs to the “night owl” chronotype. They are characterized by late sleep and late waking, which often conflicts with social norms and work or study schedules.

Waking Up

For “night owls,” getting up early can be a real challenge. Natural waking typically occurs around 10–11 AM. Waking up by alarm earlier than that may cause fatigue, drowsiness, and even physical discomfort.

To ease the morning wake-up process, “night owls” are recommended to:

• Choose a gentle alarm sound: use melodies with gradually increasing volume, nature sounds, or soft music. Sudden noises can cause stress and worsen the morning mood.
• Avoid hitting the snooze button: try to get up right after waking, don’t press the "snooze" button. Each additional "5 minutes" can make getting up even harder.
• Start the day with light stretches: stretch your body, do a few simple exercises to get the blood flowing and wake up the muscles.
• Wash your face with cool water: this will help refresh and energize your body.
• Create morning rituals: a fragrant coffee or tea, favorite music, or reading can become motivating factors for getting up early.
• Set goals for the day: having a clear reason to get up early will make you feel more motivated.

Physical Activity

Activity in “night owls” gradually increases. After 2 PM, they begin to feel a surge of energy, which peaks in the evening hours between 7 PM and 9 PM. At this time, they are most ready for physical exertion and can achieve the best results in sports.

Mornings, on the other hand, are characterized by low energy levels. Therefore, attempting to exercise early in the morning may result in injury or reduced workout effectiveness.

Recommendations for physical activity for “night owls”:

• Schedule intense workouts for the evening: strength exercises, team sports, or fitness are best performed after 5 PM.
• Engage in cardio in the evening: running, swimming, or aerobics not only keep you in shape but also help relieve the stress accumulated during the day.
• Practice relaxation techniques before bed: yoga, stretching, or Pilates help calm the nervous system and prepare for rest.

Intellectual Activity

“Night owls” have three periods of heightened intellectual activity:

1. From 1 PM to 2 PM: a slight post-lunch productivity spike.
2. From 6 PM to 8 PM: a time when the brain is ready to tackle complex tasks.
3. From 11 PM to 1 AM: a period when creativity and concentration are at their peak.

For “night owls,” it's important to plan their workday considering these periods. If possible:

• Shift complex tasks to the evening: tasks that require deep analysis or creativity will be easier to handle.
• Schedule important meetings for the second half of the day: you will be more focused and convincing.
• Use nighttime for creativity: if your work involves art or developing new ideas, nighttime hours can be the most productive.

Sleep

Insomnia and sleep problems are common companions for “night owls.” Their biological clocks are set to fall asleep later, which contradicts the social demands of early rising.

To improve sleep quality, the following tips can be helpful:

• Establish a regular sleep schedule: try to go to bed at the same time, even on weekends. This helps stabilize your internal clock.
• Create a comfortable bedroom environment: ventilate the room, ensure optimal temperature, and avoid bright light.
• Limit gadget use before bed: blue light from screens suppresses melatonin production — the sleep hormone. It's better to finish working on the computer or watching TV 1–2 hours before bedtime.
• Engage in relaxing activities: reading a book, meditating, or taking a warm bath can help you unwind.
• Avoid heavy food and stimulants in the evening: caffeine and nicotine can interfere with falling asleep.

Nutrition

The biological rhythm of “night owls” also affects their eating habits. In the morning, they often don’t feel hungry, while in the evening they may overeat.

Nutrition tips for “night owls”:

• Light breakfast after waking: even if you’re not hungry, a small portion of food will help jumpstart your metabolism. This could be yogurt, a fruit smoothie, or avocado toast.
• Full breakfast at 11 AM: include complex carbs (porridge), protein (eggs, cottage cheese), and fruit. This will provide energy for the first half of the day.
• Lunch at 3–4 PM: the time for your main meal. Balance proteins, fats, and carbs. Meat or fish dishes with a side of vegetables and whole grains work well.
• Afternoon snack: to avoid overeating in the evening, have a small snack — nuts, dried fruits, or yogurt.
• Dinner at 9–10 PM: despite the late time, dinner should be light. Focus on protein-rich foods — fish, poultry, cottage cheese, combined with vegetables.
• Avoid heavy food before bed: fatty, fried, and sugary foods can disrupt sleep and contribute to weight gain.

It’s important to remember that long gaps between meals and overeating in the evening can negatively affect your health, leading to digestive problems and metabolic disorders.

Social Adaptation

“Night owls” often face difficulties due to the mismatch between their biological rhythm and social norms. Early work or school schedules can be a source of constant stress and fatigue.

Challenges faced by “night owls”:

• Reduced morning productivity: more time is needed to “get going,” which may be perceived by others as laziness or lack of discipline.
• Conflicts in the workplace: mismatched schedules can lead to misunderstandings with colleagues or management.
• Procrastination: a tendency to postpone tasks, especially if they are uninteresting.

However, “night owls” also have unique advantages:

• Multitasking ability: they can effectively handle several tasks at once.
• High productivity in the evening hours: they can work when others are already resting.
• Creative potential: dominance of the right hemisphere contributes to the development of creative abilities.

Social adaptation recommendations:

• Choose a profession with a flexible schedule: freelancing, creative jobs, remote work.
• Negotiate flexible work hours: if possible, discuss with your employer the option of shifting your workday.
• Optimize morning hours: plan simple tasks for the morning, leaving complex ones for later in the day.

Health and Well-being

“Night owls” may be at risk of developing certain diseases due to the mismatch between their biological rhythm and social norms. Constant sleep deprivation and stress can lead to hormonal imbalances, cardiovascular issues, and metabolic disorders.

Health tips:

• Maintain a regular sleep schedule: try to get enough sleep, even if your schedule is non-standard.
• Eat healthily: avoid overeating in the evening, and include nutritious foods in your diet.
• Engage in regular physical activity: regular exercise helps reduce stress and improve overall well-being.
• Manage stress levels: practice relaxation techniques, yoga, or meditation.

Interesting Facts

1. Studies show that among “night owls,” more people are successful and wealthy by the age of 50.
2. A person’s chronotype is largely determined by genetics. Scientists have found that certain genes, such as PER3 and CRY1, affect a person’s circadian rhythms, predisposing them to be a “night owl” or an “early bird.”
3. Research shows that “night owls” can display higher levels of creativity. This is linked to their unconventional schedule and the opportunity to work in a quiet, less distracting nighttime environment.
4. “Night owls” often experience what is known as social jetlag — a state where internal biological clocks don’t align with societal demands, such as starting the workday at 8 AM. This leads to chronic fatigue and reduced productivity.
5. “Night owls” find it easier to cope with westward flights, where the day is extended, and have more difficulty adapting to eastward flights, where the day is shortened. Their biological clocks are easier to shift to a later time.
6. Many prominent figures were “night owls.” For example, Winston Churchill worked late into the night and woke up late in the morning, and Frank Lloyd Wright created his architectural masterpieces during the night hours.
7. “Night owls” often face stereotypes of being lazy or undisciplined due to their late wake-up time. However, their workday is simply shifted to a later time, and they can be just as productive as “early birds.”
8. There’s a hypothesis that the presence of different chronotypes in the population ensured the overall safety of the community. While the “early birds” were awake in the morning, the “night owls” could guard the tribe at night.
9. The traditional education system, which favors an early start to the day, may not account for the needs of “night owls.” This can lead to reduced performance and motivation in students with an evening chronotype.
10. “Night owls” often choose professions with flexible schedules or night shifts. This allows them to work in line with their natural biological rhythm and increases job satisfaction.
11. With the advancement of technology and remote work, it has become easier for “night owls” to adapt. Flexible schedules and the ability to work from home allow them to plan their day more efficiently.
12. Chronotype can change with age. Young people are more likely to be “night owls,” but as they age, many shift to an earlier daily routine.

Understanding and accepting your chronotype is the first step toward a harmonious and productive life. “Night owls” can successfully adapt to the modern world by leveraging their strengths and considering the characteristics of their biological rhythms. By creating the right schedule for work, training, and nutrition, you can increase efficiency, improve health, and achieve peace of mind.

You will be able to restore and strengthen your health and achieve peace of mind only if you develop a training program and a proper diet fully aligned with your chronotype.