Morning vs Night Person: Which is Healthier?

Healve

10 Jul, 2025

Let’s kick things off with a simple truth: not everyone is wired the same. Some of us leap out of bed before sunrise with a burst of energy, while others feel most alive just as the world starts winding down. This isn’t about laziness or discipline—it’s about something called a “chronotype.”

Your chronotype is your natural inclination for sleeping, waking, and functioning throughout the day. It’s a kind of biological fingerprint that dictates when you feel alert, when you feel sluggish, and when you naturally need rest. There are generally three types: morning types (larks), evening types (night owls), and intermediate types (those in between). But for simplicity, we’re focusing on the first two: morning vs night people.

Chronotypes are largely influenced by your internal circadian rhythm—a roughly 24-hour cycle in your body that tells you when to sleep, eat, work, and relax. Think of it as your body’s built-in scheduling app. The problem? Not everyone’s schedule syncs with societal norms, like the classic 9-to-5 job or early morning classes.

Whether you’re a lark or an owl, your chronotype isn’t just about your sleep—it’s tied to your energy levels, productivity, metabolism, mood, and even long-term health. So when we ask, “Which is healthier?” we’re really digging into how your natural rhythms align (or clash) with modern life.

The Science Behind Our Sleep Patterns

Ever wonder why some people can’t keep their eyes open past 9 PM, while others hit their stride after midnight? It all goes back to our sleep-wake cycle, controlled by the brain’s suprachiasmatic nucleus (SCN), located in the hypothalamus. The SCN is our master clock, regulating melatonin production (the hormone that makes you sleepy) and syncing with external cues like light and darkness.

Morning people experience a spike in cortisol (a natural energy-boosting hormone) early in the day, giving them that “ready to go” feeling after sunrise. Night owls, however, see that spike much later, which explains their late-night alertness and slow mornings.

Interestingly, this isn’t just preference—it’s biology. Genetics, age, and even your environment all contribute to your chronotype. Teenagers, for example, tend to be more nocturnal, while older adults usually shift toward morning tendencies.

But here’s the kicker: fighting against your natural rhythm—say, forcing a night owl to wake up at 5 AM daily—can create what’s known as “social jet lag,” a chronic misalignment that may lead to sleep disorders, mood swings, metabolic issues, and more.

Let’s unpack what life looks like on both ends of the spectrum, starting with the early birds.

Understanding Morning People (Larks)

Characteristics of Morning People

Morning people, often affectionately called “larks,” are those who naturally rise early and tend to be most energetic in the first half of the day. These folks often find themselves wide awake by 5 or 6 AM, ready to conquer the day while others are still snoozing.

Larks usually:

Wake up without an alarm
Feel alert and focused in the morning
Experience a dip in energy mid-to-late afternoon
Prefer going to bed early—often before 10 PM
Thrive in structured, daytime routines

Morning people often align more easily with traditional work and school schedules, making them appear more productive or “disciplined” in the eyes of society. But it’s not just about fitting in with the system—there are some serious health perks tied to the early bird lifestyle.

Health Benefits Associated with Being a Morning Person

Studies have found that morning people are less likely to suffer from depression, anxiety, and chronic stress. Why? A lot of it has to do with light exposure. Morning light helps regulate circadian rhythms, balance mood-related hormones, and stabilize the sleep-wake cycle.

Here are a few key benefits:

Improved mental health: Morning exposure to sunlight boosts serotonin, a feel-good hormone that reduces stress and lifts mood.
Better sleep quality: Because they wind down earlier, larks often enjoy deeper, more restorative sleep.
Healthier weight: Some research shows early risers have lower BMIs and are more likely to stick to a regular meal and exercise routine.
Increased productivity: Morning people often hit peak concentration when most workplaces are buzzing, giving them a professional advantage.

That said, not all larks are immune to burnout. Overworking in the morning or ignoring mid-day slumps can lead to fatigue, irritability, and even health issues over time. Balance is still key.

Understanding Night Owls

Traits Common Among Night People

Now let’s talk about the night owls—the people who come alive when the rest of the world is getting ready for bed. Night owls typically:

Struggle to fall asleep before midnight
Hit peak alertness and creativity in the evening
Wake up groggy and slow-moving
Tend to delay meals, workouts, and important tasks
Feel most “themselves” after the sun sets

While night owls often get a bad rap (especially in cultures that idolize early risers), they bring their own unique advantages to the table. Many artists, musicians, coders, and writers identify as night owls. Their minds are often buzzing with creativity when everyone else is winding down.

However, being a night owl can come with challenges—especially when society is built for early birds.

Health Pros and Cons of Night Owls

Let’s start with the pros:

Creativity and cognitive flexibility: Studies show night owls excel at divergent thinking—aka thinking outside the box.
Late-night productivity: They often do deep work in the quiet hours, free from distractions.
Resilience in shift work: Night owls tend to adjust better to overnight jobs or travel across time zones.

But there’s a catch. Chronically staying up late, especially in a world that demands early starts, can lead to:

Increased risk of depression and anxiety: Social isolation and lack of morning sunlight may impact mood.
Higher likelihood of insomnia or sleep debt: Staying up late often shortens total sleep time, especially on workdays.
Poorer metabolic health: Irregular eating schedules and late-night snacking may contribute to weight gain and insulin resistance.

So, are night owls doomed? Not at all. But their health depends heavily on how well they manage their sleep environment and how flexible their lifestyle is.

The Role of Genetics and Biology

Is Your Chronotype Hardwired?

Ever felt like you were born a night owl or an early bird? You’re not imagining things. Your chronotype isn’t just a lifestyle preference—it’s rooted in your DNA. Several genes, particularly the PER and CLOCK genes, influence your circadian rhythm and help regulate when you feel sleepy or alert.

In fact, twin studies suggest that genetics account for up to 50% of your chronotype. That means half of your natural rhythm is determined before you’re even born. The rest? It’s influenced by your environment, habits, and age.

Here’s what research tells us:

Teens and young adults naturally skew towards eveningness, partly due to hormonal changes during puberty.
Adults in their 30s and 40s tend to stabilize with intermediate or morning tendencies.
Seniors often shift dramatically towards morning chronotypes, waking earlier and needing less sleep overall.

This shift isn’t random—it’s evolution at work. Historically, having people awake at different times (early risers to watch dawn, night owls to guard the tribe at night) improved survival. Today, those same biological adaptations can feel like a mismatch in a society obsessed with 9-to-5 schedules.

So yes, your chronotype is partially hardwired. But that doesn’t mean you’re stuck with it. Environment and lifestyle tweaks can help you shift your rhythm—just not overnight.

How Circadian Rhythms Influence Sleep

Your circadian rhythm is the internal clock that guides your body’s daily schedule. It’s not just about sleep—it also governs body temperature, hormone release, metabolism, and even mood. The circadian cycle typically lasts about 24 hours and is regulated by exposure to light and darkness.

Morning people have an earlier circadian phase, meaning their bodies start winding down earlier in the evening and become alert earlier in the morning. Night owls experience a delayed circadian phase—they don’t start producing melatonin (sleep hormone) until much later, making early bedtimes almost impossible.

Disruptions to your circadian rhythm—like staying up too late, working night shifts, or staring at screens late into the night—can lead to:

Poor sleep quality
Increased stress hormones
Reduced immune function
Higher risk of chronic diseases

Understanding and respecting your body’s clock can help improve not only your sleep but your overall well-being. Whether you’re a lark or an owl, aligning your schedule with your internal rhythm pays off big time.

Lifestyle Factors and Chronotype

How Environment and Habits Affect Your Internal Clock

While genetics lay the foundation, your environment and daily habits play a major role in how your chronotype shows up in real life. For example, artificial lighting, late-night screen time, caffeine, and inconsistent sleep schedules can all skew your internal clock.

Let’s break it down:

Blue light from screens tricks your brain into thinking it’s still daytime, delaying melatonin release.
Late-night eating can confuse your metabolism, making your body think it needs to stay alert.
Inconsistent bedtimes throw off your circadian rhythm, causing you to feel groggy even after a full night’s sleep.

But it works both ways—positive habits can help you stay in sync with your natural rhythm. Exposing yourself to natural sunlight in the morning (even 15 minutes) helps anchor your clock, especially for night owls trying to wake up earlier.

You can also use:

Morning exercise to boost cortisol and alertness
Wind-down routines (no screens, dim lights) to help trigger melatonin release
Consistent wake times (even on weekends) to lock in your rhythm

Over time, these cues—called zeitgebers (German for "time givers")—can shift your sleep-wake cycle by up to an hour or two, making it possible to train your body toward a new rhythm if needed.

Can You Change Your Chronotype Naturally?

Short answer: yes—but only within reason.

You can’t become a hardcore morning person if your biology is set up for evening alertness. But you can nudge your sleep cycle earlier or later by adjusting your habits consistently. The key is small, gradual shifts.

Here’s how to do it:

Adjust bedtime by 15 minutes every 2-3 days
Wake up at the same time every day—yes, even weekends!
Expose yourself to bright light in the morning
Avoid screens or harsh lighting 1-2 hours before bed
Limit caffeine after noon
Avoid naps after 3 PM

It takes time—sometimes weeks—but it works. Just be patient, because rushing the process can lead to worse sleep quality.

And remember, you don’t need to become a full-fledged lark or owl. The goal is to optimize your sleep within your natural window. Whether your prime hours are at dawn or midnight, your rhythm is valid—and manageable.

Morning People vs Night Owls: Physical Health Comparison

Impact on Heart Health

One area where your chronotype can significantly influence your long-term well-being is cardiovascular health. Numerous studies show a strong link between chronotype and heart disease risk—and the differences are eye-opening.

Morning people tend to:

Have lower blood pressure
Maintain healthier cholesterol levels
Experience better glucose regulation

Night owls, on the other hand, are more prone to:

Hypertension
Obesity
High LDL (bad) cholesterol

The reasons aren’t solely biological. Late-night individuals often:

Skip breakfast
Eat heavier meals at night
Miss out on physical activity
Sleep fewer hours on weekdays

This creates a “perfect storm” of risk factors for heart disease. One large study published in Chronobiology International even found that night owls were twice as likely to suffer from heart issues compared to their early-bird peers.

It’s not all doom and gloom, though. Night owls can protect their heart health by adopting heart-friendly habits:

Consistent meal timing
Regular exercise—even if it’s in the evening
Quality sleep over quantity
Avoiding stimulants like caffeine after dark

Chronotype isn’t destiny, but it is a powerful predictor of health outcomes—especially when left unmanaged.

Metabolism and Weight Differences

Chronotype can affect how your body processes food, stores fat, and maintains energy throughout the day. Morning people are more likely to follow regular eating patterns, eat earlier in the day, and burn more calories during their waking hours.

Night owls, in contrast, often:

Eat late at night (when metabolism slows)
Crave high-carb or sugary foods
Skip breakfast, leading to bingeing later
Have higher rates of metabolic syndrome

One study from the University of Illinois found that night owls who ate after 8 PM had higher body fat percentages, even if their total calorie intake was the same as morning people.

So what’s going on here?

It boils down to metabolic timing. Your insulin sensitivity (your body’s ability to process glucose) is higher in the morning and decreases as the day goes on. Eating late at night disrupts this natural rhythm, increasing the risk of:

Weight gain
Insulin resistance
Type 2 diabetes

That doesn’t mean night owls can’t be healthy—it just means they need to be more intentional about when and what they eat.

Mental Health and Emotional Wellness

Morning People and Mental Stability

Studies consistently show that morning people are less likely to suffer from depression, anxiety, and mood disorders. There’s a reason for that. Early risers tend to get more natural sunlight, which boosts serotonin production and stabilizes mood.

Morning routines also encourage:

Structured schedules
Earlier bedtimes (leading to more consistent sleep)
More daytime social interaction

This stability can lead to stronger emotional regulation, better stress resilience, and fewer mood swings. Morning people also report higher life satisfaction and lower levels of perceived stress, according to several large-scale psychological surveys.

That’s not to say early birds are immune to mental health issues. But their habits and schedules naturally align with many wellness-promoting behaviors.

Night Owls and Risk of Anxiety or Depression

Night owls tend to walk a more delicate tightrope when it comes to mental health. They often deal with:

Social misalignment (missing morning meetings or feeling rushed)
Sleep deprivation (due to early obligations)
Loneliness (fewer people are active at night)
Increased screen time (linked to anxiety and poor sleep)

This lifestyle mismatch can lead to chronic stress and heightened risk of:

Generalized Anxiety Disorder (GAD)
Seasonal Affective Disorder (SAD)
Insomnia and fatigue-related depression

But night owls aren’t destined for gloom. With lifestyle changes, support, and awareness, they can enjoy mental clarity and emotional stability. It just takes a bit more planning and boundary setting—especially around sleep and screen use.

Productivity and Performance

Who Performs Better at Work or School?

Productivity often feels like a battle of the clocks: morning meetings versus midnight breakthroughs. So who actually gets more done—morning people or night owls?

Morning people tend to shine in traditional environments. They:

Are more alert during standard office hours
Experience fewer delays in starting tasks
Have a natural alignment with 9-to-5 routines
Often get better grades in school due to morning exams

Studies have shown that students who identify as early risers generally perform better academically—not because they’re smarter, but because school systems are structured to favor early productivity. Morning people also experience less procrastination and higher self-discipline, especially with repetitive or routine tasks.

However, night owls aren’t slackers—they’re just on a different schedule. In fact, they:

Excel at creative problem-solving
Do better at nonlinear thinking and brainstorming
Thrive in flexible, autonomous work environments

In creative industries—like tech, writing, art, or design—night owls often dominate. Their brains are primed for innovation when the world is quiet and distractions fade away.

The takeaway? Productivity isn’t about the time of day—it’s about matching your work demands to your peak mental hours.

Creativity and Cognitive Function by Chronotype

When it comes to creativity, night owls often take the lead. Research has found that people who stay up late tend to score higher on tests of divergent thinking—the ability to generate new, unique ideas. They’re also more comfortable with abstract thinking and open-ended tasks.

Why? One theory is that creativity peaks when the brain is slightly tired. This “non-optimal” state may encourage the brain to wander and make unusual connections—a key driver of creativity.

Morning people, by contrast, often excel at convergent thinking—solving problems that require logic and precision. That’s why they dominate in structured, rule-based environments like finance, law, or engineering.

In short:

Morning people = focused, reliable, efficient
Night owls = innovative, flexible, expressive

Both types bring value to the table—just at different times of the day.

Social and Relationship Dynamics

How Chronotype Affects Relationships

Ever tried dating someone who wakes up when you go to bed? Chronotype differences can make romantic, family, and even professional relationships a bit of a balancing act.

Morning people often prefer:

Early morning chats, workouts, or dates
Going to bed by 9 or 10 PM
Planning ahead and sticking to a routine

Night owls typically want:

Late-night conversations or activities
Sleeping in on weekends
Spontaneity and flexibility

This mismatch can cause tension—especially in couples. One partner might feel neglected or annoyed when the other is either too sleepy or too wired to connect. In fact, research shows that chronotype differences are a common source of conflict in relationships.

But all is not lost. Understanding each other’s rhythms is the key. Try these tips:

Plan overlapping hours of quality time when both partners feel alert
Respect each other’s sleep boundaries
Avoid scheduling big talks when one partner is exhausted

With compromise and communication, mixed chronotype couples can thrive—even if one’s a night owl and the other’s an early bird.

Synchronizing With a Partner of a Different Chronotype

Coexisting with someone on the opposite sleep schedule can feel like living in different time zones. But it’s possible to create harmony.

Here’s how:

Shift by 30-minute overlaps: Each partner adjusts their schedule slightly toward the middle.
Use the weekend strategically: Schedule brunches or mid-day adventures when both partners are awake.
Align key routines like meals, walks, or shared hobbies in your overlapping time.
Avoid judgment: Don’t assume your schedule is “better.” Respect their rhythm as valid and important.

Remember, relationships thrive on respect—not identical sleep cycles. With empathy and creativity, you can create a rhythm that works for both.

Risks of Misaligned Sleep Schedules

Social Jet Lag and Its Consequences

Social jet lag happens when your internal clock doesn’t match your external obligations. Think of a night owl waking up at 6 AM for work, only to sleep till noon on the weekend. This weekly shift mimics the symptoms of real jet lag—without the vacation.

Over time, social jet lag can lead to:

Mood disorders
Digestive issues
Obesity
Insulin resistance
Increased cortisol (stress hormone) levels

In fact, a study published in the journal Current Biology found that individuals with high social jet lag had a 33% increased risk of heart disease, regardless of sleep duration.

What’s worse? Many people live in this misalignment for years—fueled by caffeine, weekend “catch-up” sleep, and constant exhaustion. It’s a silent epidemic that can deeply impact physical and mental health.

The solution isn’t always to become a morning person. Instead, it’s about finding alignment—either by shifting your schedule slightly or advocating for flexibility at work or school.

Long-Term Health Impacts of Poor Sleep Timing

Sleep timing matters. People with chronically delayed sleep patterns are more likely to develop:

Type 2 diabetes
Metabolic syndrome
Cardiovascular disease
Neurodegenerative disorders like Alzheimer’s

That’s because your body relies on predictability. Hormones like melatonin, cortisol, and insulin all follow a timed schedule. Disrupting that schedule throws everything into chaos.

Night owls who are constantly forced into early routines may experience chronic sleep debt, which impacts:

Immune function
Brain health
Emotional regulation
Hormonal balance

If you can’t shift your schedule, focus on sleep hygiene:

Create a dark, cool sleeping environment
Wind down with non-stimulating activities
Go to bed and wake up at the same time daily

Quality sleep at the right time—based on your unique rhythm—is more valuable than any productivity hack out there.

Customizing Your Lifestyle for Your Chronotype

Ideal Diet and Exercise Timing

Want to feel your best without forcing yourself into a 5 AM boot camp? Align your meals and workouts with your chronotype.

Morning people should:

Eat a hearty breakfast within 60 minutes of waking
Exercise in the early morning or lunchtime
Avoid caffeine after 2 PM
Wind down with light dinners and early bedtimes

Night owls should:

Delay breakfast until fully awake (even brunch counts!)
Exercise in the afternoon or evening, when energy peaks
Use caffeine strategically in late mornings or early afternoons
Avoid heavy meals right before bed

Matching your lifestyle to your natural energy levels helps:

Boost metabolism
Enhance mood
Improve sleep quality
Increase motivation for daily tasks

Planning Your Day Around Your Energy Peaks

Whether you’re a lark or an owl, your energy fluctuates throughout the day. The trick is to match your most demanding tasks to your peak hours.

Morning person energy curve:

Peak focus: 6 AM to 10 AM
Midday dip: 2 PM to 4 PM
Gentle rise: 5 PM to 7 PM
Ready for bed: 9 PM

Night owl energy curve:

Slow start: 7 AM to 11 AM
Rising focus: 2 PM to 6 PM
Peak creativity: 8 PM to midnight
Bedtime: 12 AM to 2 AM

Use this to your advantage:

Schedule deep work during high-alert hours
Handle repetitive tasks during low energy dips
Avoid forcing performance during natural rest windows

By working with your chronotype, rather than against it, you unlock your true potential—without burning out.

Work and Chronotypes: A Corporate Perspective

The 9-to-5 Culture vs Flexible Schedules

The traditional 9-to-5 schedule has long been the standard in corporate culture, but it’s not exactly designed with night owls in mind. This rigid time frame caters almost exclusively to morning people, leaving late risers at a disadvantage—often appearing lazy or unmotivated when, in reality, they’re just out of sync with conventional hours.

Night owls might hit their peak focus at 10 PM, but by then, the workday is long over. So what happens? They stay up late being productive, only to drag themselves out of bed early the next morning, groggy and unprepared. This mismatch creates a cycle of chronic sleep deprivation, poor performance, and burnout.

But the workplace is evolving. With the rise of remote work and flexible scheduling, many companies are beginning to recognize the value in accommodating different chronotypes.

Forward-thinking companies now offer:

Flexible start and end times
Remote or hybrid models
Results-oriented work environments (ROWE)
Asynchronous communication platforms

These adjustments allow employees to work when they’re naturally most productive, increasing efficiency, reducing stress, and improving work-life balance.

The takeaway? A one-size-fits-all approach doesn’t work for everyone—and chronotype-aware workplaces are the future.

How Companies Can Support Different Chronotypes

Organizations that want to maximize employee potential need to acknowledge biological diversity. That means ditching the “early bird gets the worm” mentality and embracing chronotype inclusivity.

Here’s how businesses can support both larks and owls:

Offer flexible hours wherever possible
Use asynchronous tools like Slack, Notion, or email over scheduled meetings
Encourage autonomy in setting daily priorities
Avoid early morning deadlines or meetings unless absolutely necessary
Provide wellness perks (like mindfulness apps or sleep coaching)

By making room for chronotype variation, companies empower workers to perform at their best—on their own schedule. And that’s a win for everyone.

Myths About Morning People Being “Better”

Challenging the Early Riser Stereotype

The world has long celebrated early risers as the gold standard of success. “The early bird catches the worm,” “5 AM club,” and countless productivity gurus push the idea that getting up before dawn is the ultimate life hack.

But let’s call that out for what it is: a myth.

Morning people aren’t better—they’re just better aligned with societal expectations. Waking up at 5 AM doesn’t automatically make someone smarter, healthier, or more driven. In fact, forcing yourself into that mold if you’re a night owl can cause serious damage to your health and motivation.

Here are a few truths:

Intelligence isn’t linked to wake time. Studies have shown that IQ varies independently of chronotype.
Night owls are just as productive—if not more—during their peak hours.
Health depends on sleep quality and consistency, not wake time.
Creativity often thrives in the evening, giving night owls a unique advantage.

So let’s ditch the superiority complex. Early rising might work for some, but it’s not the only path to success—or health.

Celebrating Productivity at Any Hour

The future of productivity isn’t about when you do your work—it’s about how well you do it, and how sustainable your routine is. Whether your magic hours are 6 AM or midnight, the key is matching your tasks to your energy levels and getting consistent, restful sleep.

Let’s stop glorifying alarm clocks and start celebrating balance.

The truth? The healthiest, most successful people are those who:

Understand their chronotype
Respect their body’s natural rhythms
Design their days around focus, rest, and recovery

Morning person, night owl, or somewhere in between—you can thrive if you align your life with your biology, not against it.

Which Is Healthier: Morning or Night Person?

It Depends on Balance, Not the Clock

So, back to our big question: Is it healthier to be a morning person or a night owl?

The answer isn’t as black-and-white as society wants it to be.

Being a morning person can be healthier—especially because modern life favors them. But being a night owl isn’t inherently unhealthy. It’s the misalignment between your internal clock and your lifestyle that causes problems.

Here’s what really matters:

Are you getting enough sleep?
Are you eating and exercising at the right times for your body?
Are you managing stress and mental health well?
Are you productive during your energy peaks?

If you answered yes to those, then congratulations—you’re probably healthier than someone waking up at 5 AM out of obligation, running on caffeine and burnout.

The key isn’t waking up early. It’s living in sync with your biology.

Listening to Your Body Over Social Norms

In a world that often screams “wake up earlier,” sometimes the healthiest thing you can do is hit snooze—and mean it.

Pay attention to your:

Energy fluctuations
Hunger patterns
Sleep consistency
Mood and mental clarity

Your body sends signals every day. Tune in, and design your life around them—not arbitrary rules from productivity influencers.

In the end, health isn’t about the time on the clock. It’s about balance, rhythm, and respect for your unique design.

Conclusion

Morning person or night owl—what matters most is not when you rise, but how well you live.

Chronotypes are real, biologically driven, and highly individual. Morning people often benefit from societal structures that fit their rhythm, while night owls need to work harder to align their lives in a world not built for them.

But both types can be equally healthy, successful, and fulfilled—if they listen to their bodies and optimize their lifestyles accordingly.

Don’t force yourself into someone else’s routine. Embrace your own rhythm. Sleep when your body asks for rest. Work when your mind is sharp. And live with intention—whatever time the clock says.

FAQs

1. Can I change from a night owl to a morning person?

Yes, but gradually. By adjusting sleep and wake times in small increments, using light exposure in the morning, and establishing consistent routines, you can shift your circadian rhythm. However, you may never be a natural early riser—and that’s okay.

2. Do night owls live shorter lives?

Some studies suggest higher health risks for night owls, including cardiovascular issues and metabolic problems. But these risks are often due to poor sleep quality and social misalignment—not the chronotype itself. With a healthy routine, night owls can live long, vibrant lives.

3. Are night owls more creative?

Yes, many studies have found that night owls tend to excel in creative and abstract thinking, particularly during their peak evening hours. Their brains are often more flexible and imaginative when slightly tired.

4. Is it unhealthy to stay up late if I still get 8 hours of sleep?

Not necessarily. As long as your sleep is consistent and high-quality, the timing itself is less important. The key is aligning your sleep with your natural rhythm—not forcing a 10 PM bedtime if your body isn’t ready.

5. What’s the best way to find your natural chronotype?

Track your sleep and energy patterns on days when you have no obligations—like weekends or vacations. Note when you naturally fall asleep, wake up, feel hungry, and feel most alert. These clues can help you identify your true chronotype.