22 Chronotypes and College Students

This essay was composed in October 2024 and uses MLA documentation.

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Waking up early versus staying up late is a constant struggle for me. Some days, I feel incredibly productive at night, while other days I wake up early and get a lot done. How can I be more productive with my time? I believe many university students face the same dilemma. Society often encourages us to rise early, but is that truly the best way to maximize productivity?

Many college students struggle with balancing productivity and social life, caught between the pressures of waking up early and staying up late. Society often favors early risers, but recent research suggests that night owls, who naturally stay up later, may be better suited to the flexible and dynamic demands of university life.

The terms “early bird” and “night owl” are based on chronotypes, an individual’s natural preference for activity at certain times of day (Zou). According to an article written by Danielle Pacheco, these preferences influence not only when we feel most productive but also our sleep, body temperature, and even appetite (Pacheco). The morning chronotype, also referred to as the early bird chronotype, typically “prefer[s] to be active in the morning and sleep and wake early” (Zou). Those who characterize themselves as night owls, also called the night chronotype, “prefer to be active in the evening and sleep and wake up late” (Zou). Dr. Navneed Sood, a pulmonary and sleep medicine doctor at Delhi’s Dharamshila Narayana Superspeciality Hospital, said, “The preference between being a night owl or an early bird depends on individual circadian rhythms and lifestyle demands” (Agrawal). Cleveland Clinic defines circadian rhythm as our body’s internal clock that tells us when it’s time to sleep and time to wake up. The interaction between this rhythm and the demands of one’s lifestyle are the main factors that determine if a person typically wakes up early or stays up late.

How does one determine their chronotype? Determining your chronotype is more complex than simply identifying whether you tend to stay up late or wake up early. Sleepfoundation.org says that to figure out your chronotype, factors such as energy levels, sleeping preferences, and mealtimes help to indicate what time of day is more productive for an individual (Pacheco). These factors play a large role in when your body wants to be productive and when it wants to go to sleep.

It is common to hear the phrase “you snooze, you lose,” and supporting statistics show CEOs of major companies are successful because they rise early. According to an article written by Tom Huddleston Jr., around nine out of ten CEOs are awake by 7 am. On the other hand, some research indicates that night owls have a higher cognitive function and are more creative. Both of these chronotypes and others come with their advantages and drawbacks. However, for most college students, the night chronotype better suits the demands of university life, offering greater flexibility and aligning with natural rhythms, productivity, and social needs.

Initially, when beginning my research on this topic, I believed that there were only two types of people, the morning type and the night type, and I was curious about which one was more successful overall in terms of daily tasks, work, and social interactions. As someone who prefers staying up late to waking up early, I thought that the night chronotype was more efficient and productive. As I have gotten deeper into my research, I have found that there is a middle ground where some do not identify with either chronotype, as shown in a study done at Jazan University in Saudi Arabia (Yara). This study surveyed 507 of the university’s students.

Data collection was carried out using a structured questionnaire comprising three main components: demographic and academic data of participants, lifestyle characteristics, and an assessment of chronotype using the reduced version of the Horne and Östberg morningness-eveningness questionnaire [a common questionnaire used to help people determine their chronotype]. (Yara)

The charts below represent the study’s findings.

Figure 1. Questionnaire Results (Yara). Figure made by the author from Yara’s data.

In Figure 1, we can see the ratio of male to female students and the different chronotypes each person received after completing the survey. We can see that around 10% more males were involved in the study compared to females. The data also shows that a little over 27% of the students identified as morning types, a little over 22% as evening types, and just over 50% did not identify with either type (Yara). This data is helpful when analyzing the different sleep patterns of university students. It was interesting to see that most students did not identify with either type. The most probable reason for this is people falling somewhere in between the two best known chronotypes, “early birds” and “night owls”. This middle ground, though often overlooked in popular culture, appears to be more common among university students. I’ll compare and contrast the different chronotypes by exploring their advantages and disadvantages and how university students are affected by the different schedules.

Beginning with the morning-type personality, the main advantage is that society caters to daytime behaviors (Ferrari 461). Looking at the daily routine of many businesses and institutions, like schools, it is evident that early birds are greatly benefitted. Typical work and school start times are around 8 am, aiding those who begin their daily routines earlier in the day. Agrawal agrees when she says that “early risers tend to establish a consistent routine that aligns well with the traditional work schedule, resulting in better time management.” Daily routines are a big factor in the productivity of morning types. Routines help people to productively begin their day, leading to a higher probability of productivity throughout the rest of the day.

I had first-hand experience with increased productivity while playing basketball in high school. I had early morning practices for six out of the nine months during high school. I also woke up early for a religious seminary class that started at 6 am. Having these things scheduled every day helped me to get up and get going when I would normally still be in bed. Having a routine that coincides with society’s schedule is extremely advantageous when it comes to one’s productivity, but what are the negative aspects of the morning chronotype, and do they outweigh the advantages?

There are drawbacks to being a morning person, particularly in the context of university life. Many of them have to do with the flexibility of your schedule. Having a consistent routine can be productive, but if your schedule is altered, it can negatively affect productivity. If a morning type stays up late, for example, it would throw off their scheduled routine the next day and lead to a drop in efficiency and the ability to be productive (Agrawal). Not only would it affect productivity, but it would also affect their circadian rhythm, further inhibiting their ability to think critically and problem-solve (Ferrari 461). For example, in high school, I juggled early morning basketball practices and a religious class that started at 6 am. Despite my natural preference to stay up late, I pushed myself to adapt to this rigid schedule. However, the constant sleep deprivation took a toll on my academic performance. I found myself dozing off in class and struggling to focus during lectures, and my grades suffered as a result. The experience mirrored similar challenges in college, where staying up late affects my ability to focus during early lectures, resulting in me having to put more effort into studying and preparing for tests and quizzes.

The early bird chronotype has also been linked to difficulty in socializing (Agrawal). This seems to result from many social events occurring later in the day or at night when the natural productivity of early birds is at its lowest point (Zou). There will occasionally be opportunities to socialize with events like sports and other daytime activities. However, the majority of big events seem to take place later in the evening, restricting an early bird’s ability to maintain their routine and still participate in said activities. The challenges of being a morning type correlate with social events and the impact that they have on their schedule or routine, resulting in decreased focus and attentiveness to important tasks. Conversely, night owls can participate in a lot of the activities that would throw early birds off of their normal routine, allowing night owls to take the upper hand when it comes to fulfilling the social demands of college life.

Morning chronotypes in college find it difficult to have the “college experience” while maintaining their normal circadian rhythm and routine. The lifestyle and demands of university do not seem to correlate with the circadian rhythm or routine of early birds based on the apparent drawbacks of having an earlier morning personality type. The only evident advantage would be the ability to take earlier classes and maintain a higher level of focus that a night type would not be able to accomplish in the morning hours.

However, a systematic review conducted by Robert Marx, along with other authors, found that “there has been some indication that students in later starting schools eat breakfast more often, get more sleep, and are less tense at home, and school nurses have reported fewer stress-related complaints and illnesses” (Marx). Later start times are beneficial to students as it allows them to be better rested, less stressed, and take better care of their bodies.

The middle ground between early bird and night owl chronotypes seems to be a reasonable option for university students. Middle grounders benefit from having a balance of the advantages and disadvantages of either side. According to the previously mentioned study at Jazan University, more than 50% of students don’t strictly identify as either morning or evening types (Yara). This middle ground chronotype may offer the most flexibility for adapting to the diverse demands of university life, including both academic obligations and late-night social activities.

In her article, Pacheco explains how the chronotypes can be split into four categories, represented by animals. The classic early bird is represented by a lion, the middle ground by a bear, the typical night type by a wolf, and the extremely-late night chronotype, or insomniac as Pacheco says, is represented by a dolphin. Pacheco claims that “the bear chronotype makes up about 55% of the population. People with this intermediate chronotype tend to follow the sun. They do well with traditional office hours but also have no problem maintaining a social life in the evenings” (Pacheco). At first glance, it would appear that the middle ground, or bear chronotype, would be the most advantageous. However, many college students’ activities take place way after the sun has set, not just in the typical evening hours that older people would consider their social hours.

While early birds benefit from a structured routine and bears can benefit from the balance of not waking up too early or going to bed too late, night owls are often better equipped to handle the unpredictable nature of college schedules. Where morning types struggle with adapting to changing schedules and off-setting their circadian rhythms, later types thrive in being able to acclimate to altered routines due to certain factors such as social events (Pacheco). With flexibility being one of their biggest strengths, students can adapt to the seemingly constant changing of class schedules and abundant activities that occur on and off college campuses.

Another large factor in determining the strengths of night owls is how technology has changed the workforce. Currently, there are more opportunities than ever to work remotely, allowing people to create flexible work schedules and the ability to work their preferred hours. Other opportunities such as graveyard shifts allow night types to be productive in their high-productivity hours of the day (Ferrari). Society has become increasingly more flexible when it comes to opportunities for night owls.

Something to consider is how these benefits impact the lifestyle of college students. From the experience I have gained as a first-semester college student, I have started to understand better the lifestyle associated with university students. The customizability of class schedules greatly determines how students live, with many opting for later classes so that they can stay up later at night and sleep in longer in the morning. This seems to be common among most students.

In addition to classes, there are many activities that universities host to help students have the authentic college experience of getting to know people, networking, and having fun. Many of these activities take place at night, leading students to stay up later. Night owls’ ability to remain alert for late-night study sessions or networking events can provide them with opportunities that morning types might miss, creating an advantage in both academic and social spheres. The night chronotype may not work for everyone, but for the majority of college students, it appears to be the best option for those who seek to perform well in school and desire the social aspect of college life.

Society plays a large role in determining how many people structure their days. As mentioned previously, society caters to morning types, leading to many believing that waking early is the most effective way to be productive. While it’s true that many CEOs advocate waking up early for success, research indicates that night owls, especially in more flexible work environments, can outperform their morning counterparts in creativity, problem-solving, and cognitive flexibility (Ferrari). Thus, the presumption that early rising equates to success may not be as universally applicable as society believes.

When it comes to college students, evidence suggests that waking up early is not the best option for overall health, social well-being, and stress. Though society often places a premium on early risers, research has shown that night owls can be just as, if not more, productive and healthy—especially when they are allowed to work in alignment with their natural circadian rhythms (Pacheco). Many may claim that early risers are more disciplined individuals because they keep to their routines, but in the college atmosphere, flexibility is more desired than discipline when it comes to scheduling. While being an early bird may help older people in society with their lifestyles and routines, college students have such a different lifestyle compared to other groups that the societal norms do not cater to what works best for them.

So what about those college students that identify as morning types, but want to change to align more with a night owl lifestyle? Can you change your chronotype? Ferrari clarifies that “because humans are constantly adapting to their environment, specific chronotypes are not consistent throughout one’s lifespan” (Ferrari 460). Ferrari references a study done in Italy with a sample size of over 8,000 people. The study found that adolescents had a large shift toward the evening chronotype. There is then an evident shift toward morning type as people age, with those over 50 being likely to identify as early birds. Ferrari claims, “This shift back into the morningness chronotype could potentially be associated with the expected normal hours of operations in the workforce, since ‘normal’ working hours follow the 8 am to 5 pm timeline” (Ferrari 460). As young adults move past the college stage of life, they are thrust into the societal expectation of a typical workday. The impact of this shift appears to last the rest of an individual’s life, with a continual shift toward the morning chronotype as they get older. The following chart reflects the data from the study Ferrari references.

Figure 2. Shifts in Chronotypes with Age (Tonetti). Figure made by the author from Tonetti’s data.

Figure 2 displays the data from the research done by Lorenzo Tonetti and other researchers about the shift in chronotype as aging takes place. He presents the ages as well as the ideal wake-up and sleep times. We can see that there is an evident shift to an earlier preferred wake-up time and an earlier sleep time (Tonetti). Based on this study, chronotypes can change; therefore, students can adapt to the college lifestyle so that they can maximize productivity.

Understanding and embracing one’s chronotype can have significant implications for a university student’s productivity, well-being, and overall college experience. In her publication about chronotypes, Camilla Foster says, “Knowing whether you’re a morning type, evening type, or somewhere in between can help you to take control of your sleep schedule, and maximize your productivity” (Foster). While early birds may benefit from routines that align with traditional school schedules, they face challenges in adapting to the social demands and late-night activities that are characteristic of university life. On the other hand, night owls, with their natural ability to remain productive during later hours, may find greater flexibility and success in adapting to the dynamic and often irregular schedules of college. The middle ground—those who do not strictly identify with either chronotype—also plays a key role, highlighting that most students may fall somewhere between the two extremes, benefiting from the balance of both morning and evening productivity.

Ultimately, the ideal chronotype for a college student is not necessarily one that aligns with societal expectations but rather one that aligns with personal energy patterns and lifestyle choices. For many university students, the night chronotype appears to best accommodate both academic and social demands, offering the flexibility to navigate the fast-paced, ever-changing environment of college life while still maintaining high levels of productivity and engagement. Recognizing and respecting individual chronotypes can empower students to optimize their time, achieve academic success, and enhance their social experiences during their college years. As society continues to shift toward more flexible work and study environments, it is time for universities to recognize the benefits of aligning academic schedules with students’ natural rhythms, empowering them to thrive both academically and socially. I guess early to bed and early to rise does not make a college student healthy, wealthy, and wise.

Works Cited

Agrawal, Shreya. “Night owl vs early bird: Which is the better choice and why?” Indian Express, 25 Jul. 2023. ProQuest, https://login.dist.lib.usu.edu/login?url=https://www.proquest.com/newspapers/night-owl-vs-early-bird-which-is-better-choice/docview/2841416041/se-2.

Cleveland Clinic Medical. “What Is Circadian Rhythm?” Cleveland Clinic, 26 Aug. 2024, my.clevelandclinic.org/health/articles/circadian-rhythm.

Ferrari, Joseph. 2020 Morning-Evening tendencies, Pardo & Ferrari, 12 May 2020, https://www.researchgate.net/publication/341322773_2020_Morning-Evening_tendencies_Pardo_Ferrari.

Foster, Camilla. “How the night owl beats the early bird and still sleeps well.” Express and Star, 17 Jul. 2024, p. 33. ProQuest, https://login.dist.lib.usu.edu/login?url=https://www.proquest.com/newspapers/how-night-owl-beats-early-bird-still-sleeps-well/docview/3081510828/se-2.

Huddleston Jr., Tom. “Nearly Two-Thirds of Successful CEOS Say They Wake up at 6 a.m. or Earlier: ‘It’s Just a Matter of Establishing Routine.’” CNBC, 18 Aug. 2022, www.cnbc.com/2022/08/18/what-time-successful-ceos-wake-up-in-the-morning-inc-magazine-survey.html.

Marx, Robert, et al. “Later school start times for supporting the education, health, and well‐being of high school students: a systematic review.” Campbell Systematic Reviews, vol. 13, no. 1, 2017, pp. 1–99. ProQuest, https://login.dist.lib.usu.edu/login?url=https://www.proquest.com/scholarly-journals/later-school-start-times-supporting-education/docview/2568048240/se-2, doi:https://doi.org/10.4073/csr.2017.15.

Pacheco, Danielle. “Chronotypes: Definition, Types, & Effect on Sleep.” Sleep Foundation, 1 Mar. 2024, www.sleepfoundation.org/how-sleep-works/chronotypes.

Tonetti, Lorenzo, et al. “Sex Difference in Sleep-Time Preference and Sleep Need: A Cross-Sectional Survey among Italian Pre-Adolescents, Adolescents, and Adults.” Tandfonline.Com, 7 Jul. 2009, www.tandfonline.com/doi/citedby/10.1080/07420520802394191?scroll=top&needAccess=true.

Yara, Ajeebi, et al. “Assessment of Chronotype Distribution Among University Students and Its Association With Lifestyle Characteristics and Academic Performance.” Cureus, vol. 16, no. 8, 2024. ProQuest, https://login.dist.lib.usu.edu/login?url=https://www.proquest.com/scholarly-journals/assessment-chronotype-distribution-among/docview/3111407018/se-2, doi:https://doi.org/10.7759/cureus.67678.

Zou, Haowen, et al. “Chronotype, circadian rhythm, and psychiatric disorders: Recent evidence and potential mechanisms.” Frontiers in neuroscience, vol. 16, 10 Aug. 2022, doi:10.3389/fnins.2022.811771.