From Owl to Lark: How to Change Your Daily Rhythms

In any interview with an Olympian, top entrepreneur, or millionaire, early rising is often cited as one of the secrets to success. It’s no wonder that the idea of shifting daily rhythms has captivated society. Waking up at 5 a.m. has become a symbol of robust health and great achievement—even for those who prefer to lounge in bed or can afford to set their alarms for after 7 a.m.

True “Larks” Are Rare, While “Owls” Risk Their Health

Experts note that only about 5-10% of people are true “larks” (those who go to bed early and rise early). The majority prefer to both sleep and wake up later.

The bad news is that “owls” (those who go to bed late and wake up late) may find themselves at a significant disadvantage when it comes to long-term health. A new study has shown that this group may have a 19% higher chance of developing type 2 diabetes compared to early risers.

Researchers examined the health of nearly 64,000 middle-aged female nurses over eight years. They found that those who identified as “owls” had a 54% higher likelihood of leading an unhealthy lifestyle, including smoking, sleep deprivation, and low levels of physical activity. The good news is that it is possible to “retrain” oneself for a healthier sleep pattern.

Each of us has a “chronotype,” also known as our daily preferences, which relates to our desired sleep and wake times. This is largely genetically determined but can be dynamic, as it is also influenced by our hormones. Human chronotypes lie on a spectrum between larks and owls, with intermediate types known as doves.

Daily Rhythms Can Be Flexible

As Russell Foster, a professor of circadian neuroscience and director of the Sleep and Circadian Neuroscience Institute at Oxford University, explains, our internal clocks, located deep within the brain, are set to a cycle of approximately 24 hours. However, this is just an approximate time. According to Mr. Foster, the internal clock can tick a bit faster or slower depending on the individual. These differences are caused by variations in one or more of our clock genes.

This wide range of sleep-wake times is characteristic of humans and is considered adaptive. Professor Foster believes that in early human societies, it would have been very beneficial for tribes to have a portion of their population alert at different times of the day.

However, today being an owl can be a burden. Yet, it is possible to change your chronotype within reasonable limits to better align with modern life. Experts say that with a strict routine, it can take just a few days.

Our sleep-wake time includes about two hours of built-in “flexibility.” So, if you’re an owl who goes to bed at midnight and wakes up around 8 a.m., you can realistically become a lark who happily goes to bed by 10 p.m. and rises at 6 a.m.

Professor Foster tells Daily Mail reporters that with the right daily routine and commitment to early light exposure, such a degree of change in your chronotype is realistic. However, he adds that sleep is as fundamental to our existence as wakefulness. For many people today, a tendency toward being a lark would be much more convenient, but this should not come at the expense of sleep duration.

What Influences Our Chronotype?

Before attempting to change your chronotype, it’s important to understand the factors that shape it. According to Professor Foster, the first factor is your genes. There are subtle variations in genes that can speed up or slow down our internal master clock. Secondly, our chronotype changes over time, from childhood to old age.

Starting around the age of ten, there is a tendency to go to bed later. Then, beginning in the 20s, there is a slow shift back toward becoming a morning type. By the time you reach your 60s, you will likely be going to bed and waking up around the same times as you did in your teenage years.

This means that the difference between the ideal sleep and wake times averages about two hours. If you enjoyed late-night sleep in your 20s, by the time you’re 60, you’ll feel more natural going to bed around 10 p.m.

This change is linked to hormonal shifts associated with puberty. As Professor Foster notes, sex steroids—estrogen in women and testosterone in men—interact with the master clock in the brain. Lower levels of these hormones may facilitate early rising and the shift from owl to lark.

Light Is Crucial When Changing Chronotypes

Light is the third and most important factor to consider when changing your chronotype. Light helps maintain the 24-hour biological clock by penetrating through the eyes and signaling to the brain via the retina.

According to Mr. Foster, the key takeaway is that morning light pushes the clock forward. So, if you want to learn to be a lark, get outside as soon as possible after dawn for at least 30 minutes. This will make it easier for you to go to bed earlier and wake up early the next day. The effect of light in the evening has the opposite effect.

Simply sitting by a window won’t suffice when it comes to becoming a “bigger lark,” nor will just turning on lights. As Professor Foster points out, there is evidence that just 30 minutes of exposure to 10,000 lux can impact our brains. However, average home lighting conditions are around 100 lux, and office lighting may be about 400 lux.

Mr. Foster suggests using a light meter to assess the lighting conditions in your home. He also recommends adding some movement, as morning light and physical exercise can work synergistically. According to the professor, there is evidence that the timing of physical activity can also shift the clock. Plus, morning exercise is beneficial for your metabolism.

A Dog Can Help You Become a Lark

Professor Foster also claims that data suggests people who have dogs tend to have better sleep and wake patterns. One theory is that this is due to the necessity of getting up early to take their pet for a morning walk. According to Mr. Foster, this gives you a “photon shower.”

On a gloomy day, the light levels will be very low both outdoors and indoors. Therefore, even a half-hour photon shower outside may not be sufficient, especially in winter.

For this reason, Mr. Foster recommends using a lightbox in such cases and having breakfast in front of it. The professor also notes that a key aspect of retraining from owl to lark is consistency, and only by adhering to a routine will this transition be most likely to succeed.