The Night Owl Advantage, Is Later Really Smarter?

The Night Owl Advantage, Is Later Really Smarter?

Introduction,

For decades, a popular mantra has celebrated early risers: “The early bird catches the worm.” But a substantial new study from researchers at Imperial College London challenges this productivity gospel, proposing that night owls—those who naturally thrive later in the day—may be cognitively superior to early risers. This finding has intriguing implications, especially for those pressured by society to fit into a morning-centric world.

 

The Science of Chronotypes

The concept of “chronotypes” categorizes people based on their preferred times of activity and rest. “Morning larks” feel most energetic early in the day, while “night owls” are at their best in the evening. This preference isn’t a mere lifestyle choice but a deeply ingrained biological rhythm, or circadian cycle, which dictates our natural waking and sleeping hours. It’s estimated that around 30-40% of people have a strong inclination toward one chronotype, with genetic factors influencing when we feel most alert and productive studies indicate that night owls possess unique cognitive strengths that may give them an edge, particularly in creative problem-solving, memory, and critical thinking. The study from Imperial College analysed data from tens of thousands of participants, finding that night owls consistently scored higher on cognitive tests than their early-rising counterparts. This phenomenon appears to be linked to natural biological rhythms, and the results reveal both intriguing insights and challenging implications for night owls and society at large.

 

The Beneficial Edge of Night Owls

One question arising from these findings is, Why would night owls outperform early birds in cognitive assessments? According to Dr. Russell Foster, Professor of Circadian Neuroscience at the University of Oxford, the answer may lie in the way night owls’ brains are structured. Research suggests that night owls tend to have more efficient connections between brain regions associated with cognitive functions. This makes them adept at solving complex problems, planning, and other higher-order thinking skills .

Moreover, circadian misalignment, which occurs when people are forced to wake and function at times counter to their natural rhythm, show that night owls often experience “social jetlag.” This term describes the mismatch between a person’s internal clock and external demands, like early work or school hours. While social jetlag is often associated with poorer mental health and lower productivity, night owls appear uniquely equipped to adapt and even thrive under certain conditions.

 

A Biological Clock es and Light

Circadian rhythms are regulated by a blend of genetic and environmental factors, primarily exposure to light. According to Professor Martha Merrow, a chronobiologist at Ludwig Maximilians University in Munich, specific genetic polymorphisms influence one’s likelihood of being a night owl or a morning lark. This biological predestination affects the release of melatonin, a hormone that signals sleep onset, making it harder for night owls to fall asleep early or wake up naturally in the morning .

Environmental factors, like light, also play a crucial role. Morning light exposure is essential for larks, as it helps advance their circadian clock and maintain wakefulness throughout the day. Night owls, however, benefit from exposure to evening light, which reinforces their delayed sleep phase. Experts suggest that night owls who want to shift their schedules can use light strategically to do so. Dr. Foster suggests exposing oneself to bright morning light while avoiding late-day light sources to help night owls adjust their rhythms gradually, though he acknowledges that such adjustments may feel challenging.

 

Tips for Night Owls Living in a society’s bias toward early hours, particularly evident in the traditional nine-to-five workday, night owls face significant obstacles. But rather than forcing themselves to conform, there are strategies night owls can employ to maximize their performance without compromising health.

  1. Respect Your Natural Rhythm: Dr. Foster advises against fighting your chronotype altogether. Instead, night owls should work within their natural rhythm as much as possible, planning demanding tasks for times when they feel most alert. This helps reduce the cognitive toll of social jetlag, enhancing overall performance .
  2. Use Light Wisely: For night owls needing to create an early schedule, Dr. Foster recommends ample morning light exposure. This can be as simple as taking a short walk outdoors or sitting near a bright window soon after waking. Using blue-light blocking glasses in the evening can also prevent exposure to stimulating blue wavelengths, signalling to the brain that it’s time to wind down .
  3. Prioritize Sleep: Night owls are often more susceptible to sleep deprivation, especially when trying to adhere to early schedules. Regular, sufficient sleep is essential to health and cognitive functioning, and research shows that chronic sleep debt can lead to increased risks of cardiovascular issues and weakened immune responses. Setting a consistent bedtime and avoiding caffeine in the late afternoon can help night owls maintain a regular sleep routine .
  4. Consider Napping: Short naps can be a powerful tool, especially those whose schedules clash with their natural rhythm. Studies have shown that a 20-minute nap, particularly in the early afternoon, can improve alertness and cognitive performance later in the day without interfering with nighttime sleep. Dr. Foster even recommends a “coffee nap,” where one drinks a small cup of coffee before napping. The caffeine kicks in as you wake, creating a double boost in alertness .

 

Implications for Mental and Physical Health

While being a night owl may have benefits, it’s important to recognize the potential health implications of living out of sync with one’s chronotype. Studies show that night owls who force themselves into a lark’s schedule may experience increased risks of mood disorders, such as depression and anxiety, due to the mismatch between their internal clock and external demands. Over time, chronic misalignment can lead to more severe health issues, including metabolic syndrome and inflammatory diseases .

Furthermore, some research suggests that night owls are more prone to developing unhealthy like irregular eating schedules and reduced physical activity, partly due to late-night wakefulness. These behaviours can exacerbate the health risks associated with a night owl lifestyle. However, experts emphasize that by understanding and respecting one’s chronotype, these risks can be mitigated.

 

A Shift in Perspective

Ultimately, the findings from Imperial College offer a new perspectivity and cognitive performance. The traditional view, rooted in early-riser bias, has often positioned night owls as disadvantaged. However, this research highlights the unique strengths of night owls, particularly in cognitive tasks requiring creativity and problem-solving. A broader societal shift toward flexible work hours could unlock the potential of individuals who naturally excel later in the day, benefiting both night owls and employers.

As science continues to unravel the complexities of circadian rhythms, society may need to rethink its adherence to early-riser ideals. By embracing diverse chronotypes, we could create a more inclusive and productive environment where night owls—and larks alike—can reach their full cognitive potential.

 

References

  1. Foster, R. G., & Wulff, K. (2005). The rhythm of rest and activity in humans. Nature Reviews Neuroscience, 6(5), 407-414.
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  3. Roenneberg, T., Allebrandt, K. V., Merrow, M., & Vetter, C. (2012). Social jetlag and obesity. Current Biology, 22(10), 939-943.
  4. Foster, R. G. (2023). Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health.
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  8. Cajochen, C., et al. (2011). Evening exposure to blue light reduces subjective sleepiness. Chronobiology International, 28(10), 761-768.
  9. Van Dongen, H. P., & Dinges, D. F. (2005). Sleep, circadian rhythms, and psychomotor vigilance. Sleep Medicine Reviews, 9(3), 163-173.
  10. Tamm, S., et al. (2017). Napping and cognitive performance. Journal of Sleep Research, 26(4), 409-416.
  11. Vetter, C., et al. (2015). Circadian rhythm disruptions in health and disease. Nature Neuroscience, 18(7), 873-881.
  12. Bailey, S. L., & Heitkemper, M. M. (2001). Circadian rhythmicity of cortisol and its role in chronic disease. Journal of Biological Rhythms, 16(6), 460-472.
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