3 Sleep Tips for Night Owls
What is a Night Owl?
Night owl is a term used to refer to people who prefer evenings to mornings. They tend to stay up late at night or even into the hours of the early morning. Night owls usually have a shift in their schedules so they eat later, they’re happier and more relaxed after 9PM, and are used to doing things late at night. 24hr grocery stores, late night activities and the dark are three of your favourite things.
The Bad Reputation of Night Owls
Night owls and staying late is looked at as being a bad practice that goes against healthy and successful lifestyles. Early risers are looked at as energetic, driven, focused while those who stay up late are lazy, unfocused and time wasters.
There are many sayings and social beliefs that support the idea that getting up early is the key to success. “Early bird gets the worm.” “Tackle the day before it tackles you.” “The first step to win yourself is to wake up early.” There are books about the 5AM club and “The Miracle Morning” which promote the life-changing and success-focused practice of getting up early.
Getting up early is great but is not objectively better than staying up late.
The Challenge of Night Owls
There are both benefits and challenges to being a night owl.
Those who prefer to stay up late are more creative and independent than early risers. Being up late when everyone else is asleep can help a person focus. There are less distractions and can be quieter.
The biggest challenge with being a night owl is that society today functions on a 9-5 schedule. Studies have shown that night owls can be sleepier during the day, can struggle to focus and have slower reaction times. But many of these challenges are directly associated with lack of sleep.
Being up late isn’t necessarily the problem; getting up early the next morning and not getting enough sleep is.
Do Night Owls Get Enough Sleep?
In general, night owls do not get enough sleep. Going to bed late and then waking up to go to work can easily build up a sleep debt that can take days to make up.
Night owls are just like normal people; Just because they prefer night time to early mornings doesn’t mean they need less sleep.
How Much Sleep Should Night Owls Get?
Night owls need between 8 - 10 hours of sleep - just like everyone else.
What Time Should Night Owls Go To Bed?
This is the big question. As a general rule, the time you need to get up should dictate your bedtime. If you want to get up at 7AM, then subtract 8-10 hours and that’s your bedtime. For 9AM jobs, 8AM is a reasonable wakeup time. So, 11PM - midnight should be your bedtime. This is too early for many night owls.
So, how do you work your sleep schedule as a night owl? How do you get enough sleep?
Here are out top sleeping tips for night owls.
3 Sleeping Tips for Night Owls
Tip 1: Find a Job That Works For You
Job requirements and work schedules have changed so much in the past few years with COVID. As many people work from home, flexibility in work schedules is more common. If you’re a night owl, flexible work hours could make a big difference in getting enough sleep. If you can start later or work evenings, then night owls can sleep later and still get the full 8 hours they need.
Tip 2: Make Your Sleeping Space Sunshine-Free
If you go to bed late, you’ll be battling with the rising sun. Having a light sleep room can lower your quality of sleep, can naturally wake you up and can impact your sleeping rhythm. Blackout curtains and a sleep mask can keep the sunshine out and help you sleep through the morning.
Tip 3: Follow Sleeping Best-Practices
Being a night owl does not exempt you from sleeping best practices. Night owls should still have a bedtime routine, should try to maintain a consistent sleep schedule and should have an hour of screen-free time before sleep. Even if your bedtime routine starts at 3AM, these general sleep rules should be followed.
Sleep as a Night Owl
Being a night owl isn’t a bad thing in itself. What can be bad about this lifestyle is chronic sleep deprivation. Sleep deprivation can be extremely dangerous and should be taken seriously. If you cannot get enough sleep with your current schedule, consider shifting back your sleep schedule or making adjustments to your day to accommodate a full 8-10 hours of sleep.
Curious about life as an early bird?