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Does going to bed early and rising at dawn really make you healthier, smarter, richer, and happier? British cognitive neuroscientist and author Christian Jarrett shares his thoughts on the question.
An old saying goes: “The early bird catches the worm.” Pop culture runs with that idea, suggesting early risers get more done, find more success, and generally seem sunnier about life.
Researchers sometimes promise that getting up an hour earlier would make us super-productive. The psychology of chronotypes largely supports the popular image of happy, industrious larks. But reality is a bit more nuanced, Science Focus notes.
A chronotype is an individual’s circadian pattern shaped by evolution and genetics. In simpler terms, it’s the body’s natural tendency to sleep and wake at certain times.
Types and Chronotypes
Dr. Christian Jarrett notes that most of us—about 60 percent—fall between larks and owls: we’re intermediate types. Chronotype is also relative and can change over time.
A chronotype isn’t just about when we go to bed and wake up; it’s about the times of day when we function best.
Larks typically perform best early in the day, while owls peak late at night — an advantage for jobs with evening or night shifts.
Women are more likely to be morning types, while men are more often evening types. Age matters too: adolescence shifts many toward eveningness, and older adults trend back toward morningness.
Scientists on the Happy and Not So Happy
Researchers have repeatedly linked morning chronotypes with higher happiness. For example, a study from Dokuz Eylul University in Turkey looked at the sleep patterns of hundreds of medical students and found that those following lark schedules earned higher lecture grades and reported greater happiness.
A Leipzig University study found that larks report greater life satisfaction and lower risk of mental health problems. Night owls are more likely than morning types to experience depression, seasonal affective disorder, and substance misuse. They also sleep less and have more sleep-related problems.
The good news, Dr. Jarrett says, is that chronotype isn’t carved in stone. It’s shaped by factors beyond genes—family environment, work roles, and daily schedules that push us toward certain patterns. That flexibility allows chronotypes to shift.
If You Want to Be a Lark, Become One
Avoid using digital devices at night. Before bed, create a mental image of a reward that will motivate you to wake up earlier — freshly brewed coffee, a walk before work, or something you enjoy.
“If you can find joy in life, and your days are rich and productive, it will likely be much easier for you to fall asleep on time and, like a lark, spring out of bed each morning,” concluded Christian Jarrett.
