Don't you envy people who bounce out of bed early with a spring in their step? Pop culture is full of the idea that early risers do better in life and get more done. Countless articles promise that if we could drag ourselves out of bed an hour earlier, we'd become as productive as the world's leading entrepreneurs.
If you're a night owl who prefers to stay up late, you might be hoping this isn't true. But the psychology of 'chronotypes' largely backs up the popular image of early-rising, happy go-getters — though the reality is a little more nuanced.
One detail worth bearing in mind: around 60 per cent of us are neither larks nor owls, but an intermediate mix of the two. Chronotype isn't just about when you go to bed and get up; it's also about your optimal time of functioning. Larks tend to be sharpest earlier in the day, while owls function better later on.
Age plays a role too. In adolescence there's a tendency to shift toward the owl chronotype, but after that, lark-like morningness becomes more common with age.
So who is happier? Many studies have found an association between being a morning person and greater happiness. In one study of hundreds of medical students in Turkey, higher scores in morningness — a self-reported preference for getting up early — were linked to higher happiness scores. Owls scored lower on happiness than larks, with intermediates falling in between.
Studies of older people, among whom being a lark is more common, similarly show a link between morningness and greater happiness. A study from the University of Leipzig found this emotional advantage also shows up as greater life satisfaction and reduced vulnerability to certain well-being problems. Other research suggests owls are more likely than larks to experience low mood and related struggles.
This gap might partly be explained by owls tending to get less sleep or have more sleep problems, rather than there being something inherently advantageous about being a lark. Larks may also have better emotional regulation and a more positive attitude toward time.
Where do our lark- or owl-like tendencies come from, and can we change them? Research from the University of Warwick found chronotype is linked to personality: being a lark is especially associated with conscientiousness, the trait linked to being disciplined, orderly and ambitious. Higher extraversion and openness, by contrast, are linked to being more of a night owl, and the two traits appear to share some genetic influences.
The good news is that neither personality nor chronotype is set in stone — both are shaped by factors like family environment and daily routines. This suggests it might be possible to shift one's chronotype more intentionally. Basic tips include avoiding digital devices in the evening, gradually going to bed earlier, and giving yourself something rewarding to get up for — a fresh coffee, a walk, or some quiet time to yourself.
The bad news: preliminary findings from the University of Warsaw suggest a seasonal shift toward greater morningness in summer wasn't linked to gains in mood or life satisfaction. Changing your chronotype might not be a quick fix for happiness — you may need to think more radically than setting an earlier alarm.
The causal arrow may point the other way too, from happiness to chronotype. If you can find contentment in life, and your days feel busy and rewarding, you'll probably find it easier to fall asleep on time — and fly, free as a lark, out of bed each morning.