Last reviewed: May 12, 2026 Last updated: May 12, 2026

Written by: Jay Hastings , CEO of PlexusDx

Jay Hastings is the CEO of PlexusDx, a precision health company focused on genetic testing, blood biomarker insights, and personalized wellness recommendations. He has more than 20 years of experience across healthcare innovation, genomics, laboratory operations, healthcare investing, and strategic finance. His work has included scaling healthcare startups, leading CLIA lab integrations, and helping expand consumer access to precision health tools.

Medically reviewed by: Jayden Lee, PharmD, EMBA

Jayden Lee, PharmD, EMBA, is the PlexusDx Medical Science Liaison with a PharmD and MBA specializing in pharmacogenomics and clinical product development, with a proven ability to bridge the gap between genomic research and practical patient outcomes. Dr. Lee has more than 10 years of professional experience in clinical pharmacy, academia, and research.

Are you a natural morning riser or someone who stays up late at night?

Upon sunrise do you leap out of bed with enthusiasm for the day ahead or do you keep hitting snooze until you wake up after sunrise? Your sleep patterns surpass personal choice because genetic factors may dictate them. This blog post examines the fascinating science of circadian rhythms to understand why some people perform best in the morning and others excel at night. The circadian rhythm acts as our biological clock that regulates our sleep-wake pattern. There are people who naturally wake up early to begin their day while others perform best when they stay awake during nighttime hours. The structure of our genes rather than lifestyle choices decides if we will become morning people or night owls.

Morningness:

Those who rise fresh and lively at dawn display preferences for early morning activities. People who identify as morning types prefer to sleep early and rise naturally with the sunrise. Morning types who wake up early report better feelings and peak cognitive performance during morning hours when they prefer to accomplish their tasks.

Night Owls:

Night owls reach their highest energy levels as the day transitions into night. Night owls start their day feeling groggy and lacking energy until their body's rhythms adjust later during the day. Night owls experience their highest cognitive performance during twilight because they choose to complete activities when daytime concludes.

Despite waking up early or staying up late people must obtain quality sleep since it remains essential.

Adults should sleep for seven to nine hours every night to keep their health and wellness intact. People with night owl tendencies struggle to match their sleep patterns with traditional work hours. To adjust your internal clock when your natural waking time is later but you must wake up early for work or responsibilities you can shift your sleeping pattern through step-by-step changes. Several basic techniques can help you adjust to waking up earlier in the morning.

  1. Soak Up the Sun: Your body benefits from proper circadian rhythm regulation through consistent exposure to natural daylight during daytime hours.
  2. Digital Detox: Your body will interpret bedtime as relaxation time when you minimize screen exposure before sleep.
  3. Stick to a Routine: A regular sleep routine conditions your body to expect rest at a consistent daily time.
  4. Create a Sleep Sanctuary: A sleep-friendly environment requires your bedroom to remain cool and quiet while keeping the space dark.
  5. Mind Your Meals: Make sure you eat before sleeping but avoid consuming large meals in the evening.

The process of adapting your sleep habits to new patterns takes time so you need to be patient with yourself during this transition. Moving your bedtime 15 minutes earlier each night will effectively reset your internal clock. Genetic factors determine your natural waking and sleeping patterns which serve as a distinctive part of who you are. Understanding your circadian rhythm and making conscious choices about your sleep habits will improve your health and boost daily productivity. You can understand genetic influences on sleep patterns through Precision Health & Wellness tests available at PlexusDx. Visit PlexusDx.com or browse Amazon and Walmart to discover how your genetics impact your sleep patterns. Analysis of your genetic code enables you to discover concealed details about your unique traits. Recognize your natural circadian preferences then use them to establish a balanced life that promotes your well-being.

Frequently Asked Questions

When do night owls reach their cognitive peak?

As the day transitions into night. The post says night owls hit their highest energy levels in the evening and their strongest cognitive performance during twilight, preferring to complete demanding activities as the day concludes. It contrasts this with morning types, who wake naturally around sunrise, report better mood early and prefer to accomplish their tasks during morning hours.

How much sleep does the post say adults need regardless of chronotype?

Seven to nine hours every night. The post is explicit that whether you rise early or stay up late, quality sleep remains essential to health and wellness, so chronotype changes the timing rather than the amount. It notes that people with night owl tendencies often struggle to match their natural pattern with traditional work hours, which is where sleep debt accumulates.

How does the post suggest shifting your body clock earlier?

It recommends moving bedtime 15 minutes earlier each night rather than attempting an abrupt change, and warns that adapting takes time. Supporting habits include consistent exposure to natural daylight during the day, minimising screen exposure before sleep, keeping a regular sleep routine, and making the bedroom cool, quiet and dark. It also advises against large meals in the evening.

Why do night owls struggle with standard working hours?

Because their natural waking time falls later than the schedule demands, so the working day begins while their internal rhythms are still adjusting. The post describes night owls as starting the day groggy and low on energy until their body's rhythms catch up. That mismatch is the reason it offers gradual techniques for shifting the internal clock earlier.

Does having a night owl pattern mean you are stuck with it?

Not entirely. The post describes circadian preference as strongly shaped by biology and a distinctive part of who you are, but it then devotes most of its practical advice to gradually shifting sleep timing when work or responsibilities require an earlier start. Light exposure, a consistent routine and incremental bedtime changes are the levers it identifies for adapting to a different schedule.

Medical and Editorial Standards

Medical review process: This article was reviewed for medical accuracy, scientific clarity, evidence alignment, and appropriate discussion of genetics, medications, supplements, biomarkers, and health-related claims.

Sources and evidence: PlexusDx educational content is developed using peer-reviewed research, clinical literature, reputable medical references, and, where applicable, public health or regulatory guidance. References are included at the end of the article when scientific, medical, or health-related claims are discussed.

Commercial transparency: PlexusDx offers genetic testing, blood biomarker testing, personalized supplement recommendations, and related precision wellness services. Product mentions are intended to help readers understand available options and should not be interpreted as medical advice.

Important disclaimer: PlexusDx educational content is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about medications, supplements, genetic testing, lab testing, or health-related care.