Emerging research shows a nuanced picture of the longstanding debate between early risers and late sleepers over health and productivity. Two mental health professionals and a sleep specialist discuss how each sleep type can optimize their routine to their advantage. The night owl (late sleepers) versus morning lark (early riser) debate has been a longstanding one. A 2025 study published by the Multidisciplinary Digital Publishing Institute (MDPI), headquartered in Basel, Switzerland, reflects a complex scenario: Night owls tend to excel in technological abilities, socializing, and problem-solving, but often at the cost of their health, while early risers show a pattern of compromising their sleep habits to partake in activities later during the day, but doubtlessly, align better with traditional schedules. We connected with two psychologists and a sleep specialist for small ways to optimize daily routines and work with individual habits. Use daytime energy. Late-night schedules are pain points for Morning Larks. Hence, Faruqi advises scheduling high-focus, cognitively heavy tasks during the early hours, when alertness peaks. She adds, “Take an afternoon nap of 20 to 25 minutes, if needed, especially before 3 pm; it will help you stay awake for longer on busier days.” Mind your mental health. If you burn the midnight oil often, you may face irritability, anxiety, or burnout, due to chronic sleep misalignment, Faruqi points out. These can lead to poor physical health. “If you spot these signs, don’t blame yourself for not being a morning person; instead, take small steps, like keeping a consistent wake-up time, to reduce ‘social jet lag.’ The starkly opposing habits of night owls and morning larks require specific strategies to avoid common conflicts between routines and responsibilities
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