A Night Owl’s Awakening
I’m becoming a morning person, switching avian hats from night owl to lark. I say this with reluctance because I’m not wired as a chirpy, 5 AM go-getter. My mom used to joke that it was dangerous to speak more than necessary to me or make prolonged eye contact, as I was a crab most mornings. I’ve always been a night owl, staying up late reading a sleep-impeding true-crime book, always listening for intruders in the shadows.
But now I find the house just as quiet in the early morning hours.
Dare I say I’m getting more done? Always on the go and unable to sit still, I’m tackling more tasks than ever.
Is this a question of genetics, or a consequence of age?
As it turns out, the answer is both. And a lot of it has to do with our circadian rhythm.
A large-scale study of nearly 700,000 people investigated chronotypes—the biological preferences that determine whether we’re morning people (larks) or night owls. Chronotypes are integral to our circadian rhythm, the internal clock that influences our sleep-wake cycles, hormone levels, and even body temperature.
The study found that genetics play a strong role in determining our natural sleep patterns. For example, owls tend to have internal clocks that run slower, making them inclined to stay up later. Differences in genes that affect how our retinas process light may also explain why night owls are less responsive to early-morning light, which throws off synchronization and delays wakefulness.
So, while genetics dictate those rhythms, there are ways to biohack a night owl into a lark.
Here's what's helping me embrace mornings, along with tips from friends:
Ease into it: My friend Jessica suggested setting my alarm 10–15 minutes earlier each week until I gradually adjusted to an earlier start. She wakes early to read before her day begins (she’s a teacher and knows the value of calm before the classroom storm).
Get moving: Greta, another friend, swears by morning exercise. She hits a class a few times a week before work and says it sets the tone for a better day. I believe her—and I’m aiming to start early morning walks or hikes soon.
Watch caffeine: It’s not just in coffee. Chocolate and certain teas or energy drinks can sneakily mess with sleep. I’m learning to be more mindful of this.
Power down: Reducing screen time before bed and switching to a book instead really does help. (Though maybe skip the true crime.)
So whether it’s intentional or a bit begrudging, I’m starting to jive with this shift. For me, it’s a little bit organic and a lot more intentional. I’m not sure I’ll ever be a card carrying member of the 5 a.m Club, but never say never.
Kelly Rigo is the creative force behind Menopause Evolution.