Early Risers vs Late Sleepers: Expert tips to improve your sleep pattern

The night owl late sleepers versus morning lark early riser debate has been a longstanding one A 2025 study published by the Multidisciplinary Digital Publishing Institute MDPI headquartered in Basel Switzerland reflects a complex scenario Night owls tend to excel in technological abilities socialising and problemsolving but often at the cost of their health while early risers show a pattern of compromising their sleep habits to partake in activities later during the day but doubtlessly align better with traditional schedules We connected with two psychologists and a sleep specialist for small ways to optimise daily routines and work with individual habitsFor night OwlsSmall changesKakul Faruqi consultant psychologist amp psychotherapist Dr LH Hiranandani Hospital Powai shares ldquoPeople have different natural circadian rhythms which need adjustments rather than lsquofixingrsquo For night owls struggling to follow a regular 9 to 5 schedule move your bedtime and wakeup time earlier by 15 to 20 minutes every few daysrdquo Ensure you make a gradual gentle change not an abrupt one as you may struggle to maintain it if you routinely engage in latenight activitiesWalks combat morning lethargySoak in the sunEven five to 10 minutes of early sunlight boosts alertness and helps reset the body clockrdquo Faruqi recommends Parth Kalia consultant psychologist at Amaha a mental health organisation in Mumbai also emphasises the same ldquoGenerally biology favours the early birds Working in sync with nature is a good way to function Walking outdoors during the day improves exposure to sunlight which is important for Vitamin D something many are deficient in due to indoor workingrdquoLeft Kakul Faruqi and Parth KaliaDiet and exerciseKalia explains the importance of eating well ldquoSet strict meal times to maximise nutrition absorption from meals If you consume coffee in the morning its natural appetitesuppressing qualities may interfere with your bodyrsquos recognition of whether you need to eat you wonrsquot get the energy needed for the dayrdquo If working late he suggests finding a balance between being alert and at rest ldquoUse your sensations to regulate mood for example with music Donrsquot consume caffeine late unless absolutely necessaryrdquo He adds that sleeping earlier can be made easier with some physical exhaustion achievable through evening exercise such as walking after dinnerA healthy lifestyle is the simplest way to fix an inability to sleepMind your mental healthIf you burn the midnight oil often you may face irritability anxiety or burnout due to chronic sleep misalignment Faruqi points out These can lead to poor physical health ldquoIf you spot these signs donrsquot blame yourself for not being a morning person instead take small steps like keeping a consistent wakeup time to reduce lsquosocial jet lagrsquordquo she saysFor Morning LarksLight modulationFaruqi recommends using light to stay alert ldquoMild bright light around early evening can help morning persons participate in activities later in the day without feeling overly sleepyrdquo However she does caution against using this indefinitely ldquoAlways protect your bedtime Avoid stretching the day too long if uncomfortable stick to a predictable sleep routinerdquoUse daytime energyLatenight schedules are pain points for Morning Larks Hence Faruqi advises scheduling highfocus and cognitivelyheavy tasks during early hours when alertness peaks She adds ldquoTake an afternoon nap of 20 to 25 minutes if needed especially before 3 pm it will help you stay awake for longer on busier daysrdquoTasks requiring higher mental energy should be done earlierManage your timeKalia reminds us to consider where time is being spent if work consistently goes late disrupting the natural clock for early risers ldquoUse this as a general productivity overhaul to better understand how you can spend time more productively Remember that rest and healthy recreation are a vital part of being productiverdquo he highlights Hence avoid pushing yourself into latenight activity if proving cumbersomeSleep hygiene tips for night owlsgtgt Dim the light in the evening to avoid reduction in the production of melatonin a hormone which regulates sleep cyclesgtgt Avoid using devices before bedtime Consume gentle audio content instead such as light music podcasts or ASMR if it helps induce sleepgtgt If you wish to avoid electronic content altogether read a bookgtgt Practise gentle stretching and take warm showers to wind down and fall asleep fastergtgt Keep your bedroom clean and devoid of smellsgtgt Use your bed exclusively for sleeping not for other activities eating working or studyinggtgt Abstain from smoking and alcohol before bedtime for quality sleepInformation courtesy Dr Aditi Shah MD Chest and Allergy Specialist Aeris Clinic Of Allergy Chest amp Sleep Care Matunga East