For many people, especially those with a natural inclination to stay up late—known as “night owls”—modern life can feel like a constant battle against the clock. Work and school schedules typically favour early risers, leaving night owls struggling with sleep inertia, fatigue, and even health risks. However, experts suggest that while chronotypes—the body’s natural tendency to sleep and wake at certain times—are influenced by genetics, they are not fixed.
Dr Victoria Revell, a circadian physiology expert, explains that our internal clock usually runs slightly longer than 24 hours and must be reset daily, primarily through exposure to light. Morning light advances the body clock, helping night owls shift their rhythms earlier. Conversely, exposure to blue light from screens in the evening can delay sleep onset, reinforcing late-night patterns.
Health implications for night owls include increased risks of diabetes, heart disease, depression, and even breast cancer. A Harvard study found that waking just one hour earlier can reduce depression risk by 23 per cent, while University of Bristol research suggests early risers have a significantly lower risk of breast cancer.
To become more of a morning person, experts recommend a multi-pronged approach. Light exposure is key: get outside early, use a SAD lamp in winter, and avoid screens late at night. Sleep hygiene also matters—keep your room dark, cool (16–20°C), and quiet, and maintain a consistent sleep schedule. Gradually shifting bedtime earlier in 15–30 minute increments can help reprogramme your body clock.
Diet and caffeine intake also play roles. Avoid caffeine and heavy meals late in the day, and be mindful that metabolism changes throughout the day, affecting how your body processes food at night.
While wearable sleep trackers and sleep-related tech are popular, experts like Revell and sleep coach Edward Gorst caution that these devices can sometimes increase anxiety without offering real solutions. Instead, they recommend focusing on how you feel rather than relying solely on data.
Ultimately, becoming a morning person is possible, but it requires consistency, patience, and a willingness to work with your body’s natural rhythms rather than against them.
