At 5am, social media fills with proof that the early risers have already won the day. Cold plunges. Journals. Sunrise runs. Productivity gurus insist this is the routine that separates high performers from everyone else, reinforced by high-profile early risers such as Apple CEO Tim Cook, entrepreneur Richard Branson and Hollywood actor Jennifer Aniston.
The message is simple: wake earlier, perform better. But the science tells a more complicated story. For many people, a 5am routine clashes with their biology and can undermine both health and productivity. Much depends on your individual biological rhythm, or “chronotype”.
Chronotypes reflect when people naturally feel alert or sleepy, and genetics play a major role in shaping them. Research shows that sleep timing is partly rooted in our genes, and chronotype is heritable. Chronotype also shifts across the lifespan, with adolescents tending toward later sleep pattern and older adults often shifting earlier. Most people are not extreme larks or owls, but fall somewhere in between.
Morning types, often called larks, wake early and feel alert soon after. They tend to rise early even at weekends without needing an alarm. Evening types, or owls, feel more energetic later in the day and may perform best at night. Many people fall somewhere in between as intermediate types.
Chronotypes in daily life
Studies often find differences between chronotypes. Morning types tend to report better academic outcomes, including better school and university performance. They are also less likely to report substance use, including lower rates of smoking, alcohol and drug use, and they are more likely to exercise regularly.
Evening types, on average, show higher rates of burnout and are more likely to report poorer mental and physical health. One explanation is chronic misalignment. Evening types are more likely to live out of sync with work and school schedules, leading to repeated sleep restriction, fatigue and accumulated stress.
Chronotype also appears to relate to broader behavioural tendencies, including differences in political attitudes, conscientiousness, procrastination and adherence to schedules. These patterns reinforce how chronotype shapes daily behaviour, not just sleep.
A common belief is that adopting an early routine will deliver the same benefits seen in natural morning types. However, chronotypes are not easily changed. They are shaped by genetics and circadian biology. For many evening or intermediate types, waking earlier than their natural rhythm can lead to sleep debt, reduced concentration and poorer mood over time.
This is the key point: early rising itself does not create success. People tend to perform best when their daily schedules align with their biological rhythms. Morning-oriented people often thrive in systems structured around early starts, while evening types may struggle not because they are less capable, but because their peak alertness occurs later.
Kris Jenner starts her day at 4.30am.
Early-rising experiments can feel effective at first. The initial boost often reflects motivation and attention rather than lasting biological change, similar to what happens after life changes such as starting a new job. As routines stabilise, the mismatch between biology and schedule can become harder to sustain.
Biological clocks versus social clocks
The gap between a person’s natural rhythm and their social schedule is known as social jetlag. It reflects how far daily life pushes people away from their biological clock.
Social jetlag has been associated with poorer academic performance and wellbeing. Living out of sync with natural sleep patterns has also been linked to higher rates of diseases such as diabetes, high blood pressure and obesity. Forcing early rising may increase this mismatch for some people, particularly evening types.
Some studies suggest that morning types have an advantage in their careers. These findings are often interpreted as evidence that morning routines drive achievement. A more likely explanation is structural. Modern societies are organised around early schedules. When biological rhythms align with work and school timing, performance is easier to sustain. This creates an environment where morning types appear to have an advantage.
Rather than forcing early routines, the more useful question is how to identify your own rhythm and work with it. Chronotype is only one factor shaping performance, alongside environment, opportunity and personal circumstances, but understanding it can help people make more realistic decisions about daily routines.
Owl or lark?
Understanding your chronotype starts with observing your natural sleep patterns.
Keep a sleep log noting bedtimes and wake times across workdays, weekends and holidays. Free days often reveal your natural rhythm. Track mood and energy levels to see when you feel most alert.
Notice how long it takes to fall asleep. Less than 30 minutes suggests your bedtime suits you. More than an hour may indicate a later chronotype.
Observe how you respond to daylight saving time changes in spring. If early mornings still feel natural after the shift, you may lean toward a morning type.
Changing chronotype is difficult, but small adjustments may help. Instead of waking earlier straight away, try going to bed slightly earlier, including at weekends. If sleep comes easily, you may gradually shift toward an earlier rhythm.
Morning daylight exposure and limiting screens in the evening can also support earlier sleep timing. Even so, biology sets limits. The real productivity advantage lies not in waking earlier, but in designing routines that match how the brain and body actually function.
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