Sleep Late vs. Wake Up early. Which one brings you more productivity?

1. Chronotype & Peak Cognitive Performance:
How does individual’s chronotype (morning lark vs. night owl) influence productivity when working late at night versus early in the morning?

If we allow individuals to work according to their natural chronotypes—early morning for “morning larks” and late night for “night owls”—without swapping their schedules, researches¹ show that while night owls may achieve higher cognitive scores, their productivity during the midnight hours is still lower than that of morning larks working in the early morning.

2. Long-term Productivity Performance from Health Impact:
How sleep late & wake up early’s lifestyle affect health and influence productivity further?

Researches² show that night owls often have poor dietary habits, which can lead to obesity and related health issues. Additionally, a late-night lifestyle increases the risk of mental health problems such as schizophrenia and depression. In contrast, morning larks tend to be more proactive.

Neglecting the importance of health can lead to significant problems, including decreased productivity. So, maintaining a healthy body is essential for achieving success.

3. “Larks” and “Owls” Academic Performance:
How sleep late & wake up early strategy influence students’ productivity?

Researchers³ indicate that night owls tend to exhibit higher mental sharpness and intelligence levels. Both night owls and morning larks demonstrate good spatial working memory abilities, though their performance varies throughout the day.

However, during exams, morning larks generally outperform night owls. While the timing of the exams, which typically occurs in the morning, can be a point of debate, it is evident that morning larks, who are often characterized by positive psychological traits such as conscientiousness, self-discipline, and goal orientation, tend to excel in these situations.

“Social Schedules” Prefer Morning People More

Regardless of school hours, office hours, or business hours, “social schedules” tend to favor early risers. People who are more active at night often have to wake up early to study or work, which leads to insufficient sleep. As a result, they may perform worse compared to those who thrive in the morning.

You Can Become Morning Larks

Although 30-40% of being a night owl is genetic, 60-70% is influenced by factors you can change. Natural light, habits, and relaxation before sleep can help you overcome this challenge. And, if you have experienced traveling on a long-haul flight, you’ll understand that humans have the capability to change their rest routines.

“You’re the pilot of your life, make your decision on which direction to go.”

Footnote

Researches from Imperial College London, and universities in Korea
Researches from Northwestern University, and TIME magazine
Researchers from Imperial College London, All India Institute of Medical Sciences, and Bulletin of Faculty of Physical Therapy

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