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What's your sleep chronotype?

A man in a darkened room plays a game on a computer.

May 14, 2026—Whether you're a night owl or an early bird, the sleep and activity patterns that feel natural to you can affect your health.

What's a chronotype?

Your chronotype refers to your body's natural tendency to feel sleepy at certain times of the day and awake and alert during others, according to the Sleep Foundation. Your chronotype also helps determine when you're most energetic.

Your genes play a role in determining your chronotype, as does your age, lifestyle, light exposure and more.

Several chronotypes have been identified, including:

Early birds. Some people prefer to fall asleep and wake up early. They're most productive earlier in the day.

Night owls. They like to hit the pillow late and wake up later. They're more productive during the evening or night.

Intermediate types. Most people fall into this category, according to AARP. They're not strictly early risers or late sleepers. They're somewhere in between early birds and night owls on the chronotype spectrum.

Chronotypes and health risks

No chronotype is bad or good compared to another. But problems can arise if a person's chronotype doesn't match their work, school or social schedule. Experts call this social jet lag. For example, a night owl may have a hard time waking up early for work, whereas an early bird may find that their natural tendency to snooze early conflicts with evening activities.

In addition to these social challenges, certain chronotypes have been linked to health issues. For example, some studies suggest that evening people, or night owls, may have a higher risk for:

  • Sleep apnea.
  • Obesity.
  • Type 2 diabetes.
  • Premature death.
  • Depression.
  • Heart problems.

It's also worth noting that night owls tend to engage more in certain habits that could affect their health, such as smoking, substance use and unhealthy eating.

But it's not all bad news for night owls. A large study in the U.K. found that people who are more active and alert at night performed better on cognitive tests than morning people.

Align your activities with your body clock

Engaging in activities at times that align with your chronotype may be beneficial, at least when it comes to exercise. One study found that people who synced their exercise with their chronotype saw greater improvements in their blood pressure, fitness and other measures of heart and metabolic health, as well as their sleep quality. They also were more likely to stick with their exercise routine.

So if you're a morning person, schedule your workouts early in the day. Or if you're an evening person, do them later in the day.

Get enough sleep

Whether you prefer to rise early or stay up late, it's important to get enough sleep. Sleep needs vary by age. Here's how much sleep you might need.

And if you're having trouble sleeping, be sure to tell your doctor.

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