Night owls, also known as evening types, are people who tend to stay up late at night and sleep later into the morning. Unlike early birds, who prefer morning activities and early bedtimes, night owls feel most energetic and productive in the late evening hours. But when do night owls typically wake up each day? The answer depends on a few key factors.
Defining a “night owl”
There’s no definitive cutoff for who qualifies as a night owl. However, researchers often define it as someone who:
- Has a natural bedtime after midnight
- Needs more than 7 hours of sleep to feel rested
- Has peak performance in the late evening
- Struggles with early morning activities
So in essence, a night owl is someone who feels wide awake when others are ready for bed, and is forced to wake up earlier than their body wants to.
The science behind night owls
Being a night owl is rooted in our biology and genetics. It all comes down to our circadian rhythm – the internal “clock” that regulates when we feel sleepy and when we feel alert over a 24 hour period.
Circadian rhythms
Our circadian rhythms are controlled by a cluster of neurons in the brain called the suprachiasmatic nucleus. This acts as the command center for our sleep-wake cycle.
Circadian rhythms run on a cycle slightly longer than 24 hours. So our bodies follow this clock, not the sun, in determining when to sleep.
Night owls’ delayed rhythms
Night owls have circadian rhythms set to a later schedule. Their natural tendency is to stay up later into the night, and wake up later in the day.
Genes regulating our circadian clocks can mutate and cause this delayed rhythm in night owls. Other factors like age, gender, light exposure also influence our chronotype.
Typical wake up times for night owls
Now that we understand who night owls are, what time do they typically rise in the morning?
On free days
When allowed to follow their natural schedule on free days, night owls wake up:
- Between 10am and noon
- On average at 11:34 am
A 2008 study by researchers in Quebec found that on non-work days, people with later chronotypes woke up around 11:30am. When allowed to sleep in, night owls will wake up much later in the day.
On work days
However, the majority of night owls can’t sleep until noon every day. Work and school schedules force them to set earlier wake up times.
So on workdays, night owls wake up around:
- 7-8am
- After hitting snooze multiple times
This is generally 1-4 hours earlier than their natural biological wake up time. So night owls often feel sleep deprived and groggy in the mornings before work.
With daylight savings
Interestingly, research also shows that the switch to daylight savings time disproportionately affects night owls more than morning people.
When clocks shift forward by one hour in the spring, night owls experience more sleep disruptions. The loss of that one hour is more difficult to adjust to.
In a 2012 study, night owls reported lower life satisfaction, worse mood, and higher sleep irregularity the Monday after the daylight saving time shift.
Losing an hour can make it even harder for night owls to get up in the mornings.
How to know if you’re a night owl
Are you unsure if you qualify as a night owl? Here are some signs:
- You feel most alert late at night, and struggle with mornings.
- You need over 9 hours of sleep per night.
- Your peak performance hours are in the late evening.
- You have trouble falling asleep before midnight.
- You depend on an alarm clock to wake up in the mornings.
- It’s challenging for you to get to morning meetings or classes on time.
If this sounds like you, then you probably have a natural preference for late nights and sleep-ins.
Factors that influence night owls’ wake times
A few key factors affect what time night owls will drag themselves out of bed each morning:
Work/school schedules
Work start times have a huge impact on wake up times for night owls during the week. Most jobs require employees to arrive in the early morning, so night owls are forced to set their alarms earlier.
Similarly for students, early school start times mean night owl teens have to wake up earlier than their natural rhythm.
Social obligations
Late sleepers may also have to wake up earlier to attend social, family or religious events on weekends or days off. Things like brunch plans, doctors appointments, exercise classes, religious services, and kids’ activities can force night owls out of bed sooner than they’d like.
Use of alarm clocks
Many night owls rely on alarm clocks to jolt them awake in the mornings before their bodies are ready to arise naturally. This results in earlier rise times.
Without an alarm, they may sleep longer based on their delayed circadian rhythm.
Exposure to outdoor light
Exposure to natural outdoor light in the mornings can help signal the brain to wake up. So night owls who open their curtains or step outside shortly after waking may find it easier to overcome morning grogginess.
Whereas staying in dim indoor lighting when waking up makes it harder to feel alert.
Tips for night owls trying to wake up earlier
Do you identify as a night owl but want to improve your morning wake up time? Here are some tips:
Gradually shift your bedtime earlier
Try pushing your bedtime 15-30 minutes earlier each night. This can help recalibrate your circadian rhythm over time.
Limit blue light exposure at night
Blue light from screens tricks your brain into thinking its daytime, making it hard to fall asleep. Avoid phones/TV late at night.
Use bright lights in the morning
Install smart lights that simulate sunrise or use a sunlight lamp for 30 mins after waking. The light exposure will boost alertness.
Exercise in the mornings
Working out immediately after waking raises your body temperature and releases endorphins that reduce morning grogginess.
Set multiple alarms
Place alarm clocks far from your bed so you have to physically get up to turn them off. Also set a sequence of alarms every 5-10 mins.
Ask someone to wake you up
If you live with family or roommates, recruit someone to come into your room and wake you up in the mornings. Having a human alarm clock can be more effective than just an alarm.
Don’t snooze!
Hitting the snooze button makes falling back asleep easier and makes morning wake ups more difficult. Resist the urge to snooze.
Stay hydrated and avoid alcohol before bed
Alcohol and dehydration can exacerbate morning grogginess. Drink water before bed and limit alcohol to improve sleep quality.
Sleeping in on weekends
While sporadic sleep-ins help relieve sleep debt, be cautious about sleeping excessively late on free days. Sleeping in more than 1-2 hours past your habitual wake up time can make it harder to wake up on Monday morning and throws off your circadian rhythm.
Aim to wake up within 1-2 hours of your normal rise time, even on weekends.
Risks of being a night owl
While being a night owl is simply an innate tendency for some people, it can come with some downsides:
- Increased risk for diabetes, heart disease, obesity
- Higher rates of depression
- Greater daytime sleepiness
- More work accidents and injuries
The misalignment between night owls’ circadian rhythms and daytime societal schedules leads to health and safety consequences.
Should night owls change their wake times?
It can be tempting for night owls to try becoming early birds and work towards earlier wake up times. However experts say it’s healthiest to work within your innate chronotype rather than against it.
Here are some pros and cons night owls should consider:
Pros of shifting to an earlier rise time
- Easier to meet work and social obligations
- More time for morning routines when not rushing
- Feeling more in sync with the world around you
Cons of shifting to an earlier rise time
- Having to use an alarm clock regularly
- Constantly fighting against your natural circadian rhythm
- Increase in daytime sleepiness
- Decrease in alertness and performance
So unless you have an urgent reason to become an early bird, it’s best to embrace your inner night owl!
Conclusion
In summary, night owls typically wake up:
- Between 10am-noon on free days
- Around 7-8am on workdays
Their delayed circadian rhythms biologically predispose them to late nights and late mornings. Forced early wake ups lead to sleep deprivation.
Night owls wanting to wake up earlier can try gradually shifting bedtimes, increasing morning light, avoiding screens at night, exercising in the AM, setting multiple alarms and staying hydrated.
But in general, it’s healthiest to accept your natural chronotype as a night owl.