"I'm a night owl—it physically hurts me to get up at 7 a.m." "And I'm an early bird—I pass out right over the keyboard at 10 p.m."
We’re used to categorizing ourselves and others into different types of people. It seems as though genetics has once and for all condemned some to productive nights and others to an energetic dawn. But let’s be honest: the modern world, with its deadlines, 9:00 a.m. office hours, and late-night TV shows, isn’t designed for pure chronotypes at all.
So what exactly are chronotypes—an indisputable biological fact or a convenient excuse for those who simply don’t get enough sleep? And most importantly: is it possible to reset your internal clock if your schedule doesn’t match your “nature” at all?
Spoiler: Yes and no. Let's look at this from a somnology perspective.
Where do the terms “night owls” and “early birds” come from?
From a scientific standpoint, chronotypes do exist. They are regulated by our master conductor—the suprachiasmatic nucleus in the hypothalamus—as well as dozens of genes (such as the well-known PER1 and PER2 genes). They determine your baseline level of melatonin (the sleep hormone) and your body temperature throughout the day.
People are generally divided into three groups:
- Early birds (morning type): They are most active in the morning, and their energy levels begin to drop in the early evening.
- Owls (evening types): They don't get going until the afternoon, and their peak productivity occurs in the evening or even at night.
- Doves (intermediate type): most of us. We adapt to circumstances a little more easily than others.
However, Dr. Michael Breus (author of *Five Seconds to Sleep*) proposed an even more detailed classification, identifying four types based on animals: dolphins, lions, bears, and wolves.
But here's the catch: pure chronotypes are rare in the wild. Most "night owls" weren't actually born that way—they became night owls because of modern lifestyle habits, blue light from screens, and irregular schedules.
Why is the classification into chronotypes partly a myth?
The myth is that your chronotype is set in stone and cannot be changed.
Our internal clocks are incredibly adaptable. The main factor that regulates our circadian rhythms is not genetics, but zeitgebers (from the German for “time-setters”). The most important of these is light.
If a “night owl” moves to a village without electricity or gadgets, within two weeks she’ll be falling asleep at sunset and waking up at sunrise. This has been proven by experiments. In other words, our chronotype is largely a function of our lifestyle.
In addition, chronotype changes over the course of a person’s life. Almost all teenagers are “night owls” due to hormonal changes (their melatonin production begins later). As people age, they tend to “shift” toward being morning types.
How to Adjust Your Circadian Rhythms to Fit Your Schedule (Even If You're a "Night Owl" in a World of "Early Birds")
If your job requires you to be alert at 8:00 a.m., but you feel like a zombie until noon, you don't have to suffer. You can shift your circadian rhythms through gentle biohacking.
Here's a step-by-step plan on how to trick biology (in a good way):
1. Make the most of the morning light
This is the most powerful way to influence the brain. As soon as you wake up, go outside for an hour or stand by a window for 10–15 minutes. Natural sunlight sends a signal to the hypothalamus: “The day has begun; melatonin production stops.”
2. Create a “dark cocoon” in the evenings
If you’re a “night owl,” your brain delays the release of melatonin. Give it a little help. About 1.5–2 hours before bed, put away your gadgets (or turn on strong orange blue-light filters) and dim the overhead lights in your apartment. Use warm-toned desk lamps.
3. Eat at regular intervals
Our internal clocks are found not only in the brain, but also in the liver, intestines, and muscles. A heavy, late dinner throws these peripheral clocks off balance. Try to eat dinner 3 hours before bedtime and have breakfast shortly after waking up. This sends a powerful signal to the body: “Life is in full swing; we’re awake.”
4. Don't change your routine on the weekend
The biggest mistake “night owls” make is sleeping in until noon on Saturdays and Sundays. You’re putting yourself through “social jet lag” equivalent to a flight from London to New York. On Monday morning, your body will feel just as lousy as it does after crossing time zones. The difference in wake-up time between weekdays and weekends shouldn’t exceed 1–1.5 hours.
5. Use caffeine wisely
Don't drink coffee right after waking up (when your cortisol levels are already high). Wait at least an hour and a half. And most importantly—avoid caffeine 6–8 hours before bedtime, even if you think “it doesn’t affect me.” It still disrupts the deep stages of sleep.
Chronotypes do exist, but they aren’t a life sentence. Being a “night owl” in an office with a 9-to-6 schedule is tough, but it’s entirely possible to adjust with the help of light, discipline, and taking care of your sleep.
You don't need to force yourself to go against your nature. All you have to do is stop resisting the basic laws of biology and send your body the signals it expects from the outside world.
What's your chronotype? Do you struggle in the mornings, or do you wake up easily when your alarm goes off? Share your thoughts in the comments! 👇
