“Early Bird” Chronotype: Characteristics and Recommendations

Each human body is unique and operates according to its individual biological clock, which may not align with generally accepted norms and standards. Belonging to a certain chronotype affects the peak of your physical and intellectual activity during the day, which determines your most productive working hours.

To restore and strengthen your health, as well as to achieve peace of mind, it is necessary to develop a workout plan and diet that fully correspond to your chronotype.

There are three main chronotypes:

• Early birds (morning type) — people who wake up early and are most active in the first hours after waking up.
• Doves (day type) — those whose activity is more evenly distributed throughout the day. Read about this chronotype here ☛.
• Owls (evening type) — people whose peak activity occurs in the evening and nighttime hours. Read about this chronotype here ☛.

We recommend taking a simple psychological test to determine which chronotype you belong to — Identify your chronotype: “early bird,” “dove,” or “owl”.

Statistics show that early birds make up about 16% of the population.

Waking Up

“Early birds” are rightly called morning birds because they wake up easily and with the sunrise — usually at 5–6 a.m. They get out of bed immediately after the alarm goes off, and sometimes even earlier, waking up with dawn and waiting for the ring. From the very morning, they feel refreshed, rested, and are in a great mood, ready for new achievements.

Practical recommendations:

• Early planning of the day. Use the morning hours to plan your tasks. Write down your goals, set priorities, and map out objectives.
• Morning rituals. Include meditation, light exercises, or reading inspirational literature in your daily routine to set a positive tone for the day.

Physical Activity

From early morning, “early birds” are energetic and active, ready to start working almost immediately after waking up. They perform their tasks effectively and productively until 12 p.m. However, from 12 to 4 p.m., they need a break to restore strength and productivity. After a short rest, they experience a second surge of physical activity that lasts until 7 p.m.

Practical recommendations:

• Morning workouts. Start your day with cardio: running, swimming, or step aerobics to boost your energy levels.
• Midday rest. Don’t neglect the lunch break and the opportunity to relax, which will help restore strength for the second half of the day.
• Evening activity. Avoid intense workouts in the evening. Opt for light walks or yoga.

Intellectual Activity

The most productive time for intellectual activity for “early birds” starts at 9 a.m. and peaks by 1 p.m. After this, mental activity and performance decrease. They need a short rest, possibly a half-hour nap, to restore energy and reset the brain. The second burst of intellectual activity occurs from 3 to 5 p.m., which is the best time for planning or light mental tasks that don’t require intense focus.

Practical recommendations:

• Complex tasks in the morning. Schedule important meetings, brainstorming sessions, and solve complex tasks in the first half of the day.
• Brain breaks. Use the “Pomodoro technique” to maintain concentration: 25 minutes of work and 5 minutes of rest.

Sleep

By evening, “early birds” feel an irresistible urge to sleep, so they go to bed early — around 9 p.m. Tired after a long day, they fall asleep almost instantly, as soon as their head touches the pillow. However, if they are unable to go to bed on time due to circumstances, they will feel groggy and weak in the morning due to a lack of sleep.

Practical recommendations:

• Sticking to a routine. Try to go to bed at the same time every day to maintain your biological clock.
• Sleep preparation. Avoid using gadgets an hour before bedtime, and prefer reading or taking a warm bath.

Sport

The morning is the most favorable time for “early birds” to engage in cardio exercises, which can begin at 6 a.m. Strength training and fitness are best scheduled for 11 a.m. to effectively build muscle mass and reduce weight. Physical activity decreases in the evening, so it's better to stick to walking, while activities like stretching and Pilates will help relax muscles and calm the nervous system.

Practical recommendations:

• Morning cardio. Start your day with activity to jump-start your metabolism.
• Strength training. Plan them for late morning or early afternoon when your body is ready for exercise.
• Evening relaxation. Yoga or stretching can help prepare you for sleep.

Nutrition

“Early birds” have a good appetite in the morning, so they can enjoy a hearty and filling breakfast. Breakfast begins at 7 a.m. and should include:

• Proteins: scrambled eggs with ham, omelette with vegetables, cheese sandwiches, cottage cheese, yogurt, syrniki.
• Carbs and fiber: oatmeal or rice porridge with fruits and nuts, pancakes with filling, fresh vegetable salads.
• Beverages: fresh juices, cocoa, green or black tea.

It's better to avoid an extra stimulant like a strong cup of coffee, as caffeine may overload and deplete the nervous system.

Lunch takes place between 12 and 2 p.m. and should be nutritious and high in calories, including proteins, fats, and carbs:

• Main course: meat, poultry, or fish, baked with vegetables or pasta made from durum wheat.
• Fresh vegetable and fruit salad.

For dessert, black tea with sweets or baked goods is suitable to maintain energy levels.

Dinner begins no later than 7 p.m. and should include low-calorie dishes with a high protein content, steamed or baked:

• Proteins: lean fish, rabbit, turkey, veal, cottage cheese, eggs.
• Fiber: fresh fruits and vegetables.

Dinner should not last more than 20 minutes. It is advisable to exclude flour, fried, and smoked dishes, processed foods, fatty sauces, and sweets. A protein-based dinner is preferable to a carbohydrate one, as proteins help in cell regeneration during sleep, while carbs can be stored as fat.

Practical recommendations:

• Balanced diet. Watch the ratio of proteins, fats, and carbs.
• Regular meals. Eat at the same time for a stable metabolism.
• Hydration. Drink enough water throughout the day.

Social Adaptation

“Early birds” are more disciplined and organized compared to other chronotypes. They are active and easy to motivate, making them well-suited for professions that require an early start to the workday: transport driver, food industry worker (baker, cook), seller, janitor.

They conscientiously and impeccably fulfill their duties, are punctual and meticulous. They are not afraid of difficult tasks and strive to work in a team, which makes them excellent teachers and educators.

“Early birds” have a more developed left hemisphere of the brain, which is responsible for analytical thinking. They rely more on logic, making them good mathematicians and engineers. Their temperament type is sanguine and choleric: friendly, but prone to mood swings, they get tired faster and react to stimuli more sharply. However, they have good self-control, dislike conflicts, and prefer to turn everything into a joke.

Practical recommendations:

• Career choice. Focus on professions that match your chronotype and temperament.
• Stress management. Use relaxation and mindfulness techniques to reduce stress reactions.
• Social activity. Plan meetings and social events for the first half of the day.

“Early birds” are advised to plan the most important and difficult tasks for the first half of the day, and in the evening, to sum up the results, make plans for the next day, and relax. They prefer quiet rest at home or in nature over noisy parties in nightclubs.

The Importance of a Daily Routine

For “early birds,” a daily routine is the foundation and an unshakable constant. They are more sensitive to stress than representatives of other chronotypes, so any changes in their routine or attempts to transition to a night lifestyle are perceived painfully. The immune system can fail, they can fall into depression, and as a result of psycho-emotional stress, cardiovascular diseases may arise.

Practical recommendations:

• Maintaining biorhythms. Stick to your natural sleep and wake cycle.
• Health care. Regularly undergo medical check-ups, paying attention to the cardiovascular system.
• Emotional well-being. Practice emotional self-regulation techniques such as yoga or meditation.

Interesting Facts About Early Birds

1. Many famous people were early birds. Benjamin Franklin, one of the Founding Fathers of the United States, said: “Early to bed and early to rise makes a man healthy, wealthy, and wise.”
2. Studies show that early birds are often more successful in academic and professional fields due to their organization and ability to make the most of the morning hours.
3. Early birds are less prone to problems like depression and chronic fatigue syndrome, provided they maintain their routine.
4. Scientists have discovered that a person's chronotype is partly determined by genetic factors. Certain genes related to circadian rhythms affect whether a person will be an early bird or a night owl. Mutations in the PER1, PER2, and PER3 genes can shift biological clocks, predisposing a person to early or late waking.
5. Studies show that early birds are less prone to depression and anxiety disorders compared to night owls. A stable sleep and wake routine promotes emotional stability and mental well-being.
6. Rising early and being active in the morning hours is associated with a healthier metabolism, reduced risk of obesity, and type 2 diabetes.
7. Some studies link early rising with successful career growth. Early birds often occupy leadership positions due to their organization and proactivity.
8. The peak production of cortisol and adrenaline in early birds occurs in the morning, providing wakefulness and energy after waking up.
9. The production of melatonin, the sleep hormone, begins earlier in the evening for early birds, contributing to early sleep and quality rest.
10. In ancient societies, having different chronotypes could increase group survival. While early birds were awake in the morning, night owls ensured vigilance in the evening hours.
11. Some studies note that early birds experience positive emotions more frequently and have a more stable mood.

Understanding your chronotype and adapting your lifestyle to match your biological clock can significantly improve your quality of life. For early birds, it's important to use the morning hours as productively as possible, pay attention to your routine, and take care of your physical and emotional health. By following practical recommendations and considering the features of your chronotype, you can achieve harmony with yourself and the world around you.