Early bird or night owl là gì năm 2024

When it comes to preferred sleep schedules, people are usually placed into one of two groups — early birds or night owls — and each has its own reputation. Society has repeatedly celebrated and praised people who like to get up early, while night owls are often portrayed as slackers.

But despite those widely held beliefs, is it actually bad to be a night owl, or do people who stay up late just have an undeserved reputation? Here's what the research says about both sleep groups, plus what doctors think.

What does the research say?

There is a surprisingly large body of research that supports the health benefits of getting up early and going to bed at a decent time.

One 2020 cohort study of more than 5,000 people published in the Scandinavian Journal of Medicine and Science in Sports had people who were early birds and night owls wear activity trackers on their wrists for two weeks. The researchers found that early birds had up to 60 to 90 minutes more activity during the day than their night owl counterparts. (Worth noting: Being physically active is linked to of developing a slew of serious health conditions, including heart disease, stroke and type 2 diabetes.)

A study published in JAMA Psychiatry in 2021 linked early birds with a lowered risk of developing depression. For the study, researchers analyzed two genetic databases of more than 800,000 adults, along with data on major depression diagnoses and when people typically went to sleep and woke up. The researchers found that people who were early birds had a 23% lower risk of developing major depression for every hour earlier they reached their midpoint of sleep (that is, the middle of their sleep cycle).

Another study, this one published in the Annals of Internal Medicine in September, linked being a night owl to having a greater risk of developing type 2 diabetes. The study analyzed data from 63,676 nurses from the ages of 45 to 62 and found that those who preferred to stay up late were 54% more likely to have unhealthy lifestyle habits, such as smoking, not sleeping enough, not exercising and a poor diet. The researchers also discovered that night owls were 19% more likely to develop type 2 diabetes.

Being an early bird is even linked to having a longer life. A Chronobiology International study published earlier this year followed nearly 24,000 twins from 1981 to 2018 and asked them about their sleep habits. The researchers also looked at death records and, after adjusting for factors like alcohol use, smoking, body mass and sleep duration, found that night people had a 9% greater risk of early death than their morning counterparts.

But it's not all bad news for night owls: Older research has found that people who stay up late are more likely to be creative than those who have earlier bedtimes. Night owls are also more likely to be mentally alert and have faster response times before bed than early birds, according to another study.

What dictates if you're an early bird or night owl?

The sleep schedule you prefer can be caused by a mix of factors, Dr. Beth Malow, director of the Sleep Disorders Division at Vanderbilt University Medical Center, tells Yahoo Life. "It's definitely biological but can also be related to habits, such as when a spouse prefers to go to bed," she says.

Dr. W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast, tells Yahoo Life, "Jobs and family life also tend to influence bedtimes."

Doctors say night owls are unfairly subjected to judgment from society. "I'm hesitant to say that one is better than the other," Winter says. "I stop short of vilifying night owls." In fact, Winter says he prefers to stay up late, and it's important for society that some other people are the same way.

"I'm glad there are night owls out there," he says. "If you're in a car wreck at 1 a.m., you want people at the hospital who are energetic and problem-solving. If you're on a red-eye flight, you want the pilot to be alert. Our 24-hour culture has designed places for night owls."

Should you try to adjust your sleep schedule?

Despite all the research to support early birds, doctors say what's more important is to ensure you get the recommended seven or more hours of sleep a night. "If your schedule allows it, it’s often easier to just stick with what you are comfortable with than to try to change it," Malow says.

Winter agrees. "If you're killing yourself trying to wake up at 7 a.m. and you have the capacity to get up at 9 a.m. instead, there's no problem with that as long as you're exercising and eating well," he says. "Just stay consistent, and you'll be fine."

Do you feel you are sleeping more, or less now since being furloughed, working from home or unemployed?

Are you more productive when you sleep and rise naturally without an alarm clock?

When is your 'peak productivity'?

From being a student at University, right up until now, I have always known that I am more productive in the later part of the day than I am in the morning. As I've got older I have become more in tune with my body and I know that my 'peak productivity' is usually between 3pm-12am.

I have no problem getting up early and getting to work early; when I lived in Newcastle and commuted to London I was often on the 6am train, laptop up and running by 6.30am and would work through until I left the office, often then working on the train home until 9pm.

However I am more and more aware that my brain 'clicks into gear' in the afternoon and then goes full power until at least midnight if I need it to.

Obviously I am not working at the moment, I am keeping my brain stimulated with online courses and webinars that can be at any time throughout the day, but I am also writing and I know that I can only ever write in the afternoon or evening, my creativity just doesn't kick in until then. If I want to launch an article at 9am I have to have it pre-written.

I find if I have work to do in the mornings I can do the data analysis type work; spreadsheets, analytical, financial, that requires my brain to work in a specific pattern. But to be creative my brain has to feel free.

A night owl or an early bird?

I have often been called a 'night owl' - I am part of the estimated 8.2% of the population whose natural inclination is to fall asleep after midnight. I read an article recently referring to these types of people as 'extreme night owls', and as a night owl, you do not 'catch the worm' - or at least, people assume you don't.

We often hear of those high performing CEOs that are the "sleepless-elite", surviving on just 4hrs sleep a night, getting up at 5am and heading out for a run. They are the "go getters", the "high performers", the ones with all the hours in the day. But often, we fail to see that these people are often in bed by 9/10pm - this is when the night owls are releasing their inner machine and creating their best pieces of work.

Why do the night owls feel they are the under performers?

Due to our agrarian past when farm work had to begin at dawn - people who slept in, weren't able to provide for their families. You can see why we have this built in stereotype that you must get up early to go to work.

The long standing tradition of the 9-5 means that those who "stroll in" at 11am but don't leave until 7pm are just seen as lazy or with lack of time management.

We are now, mid pandemic, amidst a new revolution of flexible working. A recent survey conducted by o2 suggests that 45% of UK workers predict a permanent change in their employers' approach to flexible working once the lockdown lifts.

I assume many businesses have or will build in a structure of clocking in and out to monitor active working times. However some may feel this could be counter productive.

Sometimes trust is essential for allowing employees to maximise their productivity at home. I have been fortunate enough to have always worked for businesses that allow you to set your own hours as long as you 'get the job done'.

There is a science to why some of us are late risers

I have NEVER had a routine. No day is the same. No sleep pattern is the same and this is often viewed by others as 'strange', but there's more to it.

As a teenager, an occasionally through adulthood I suffered with insomnia. I educated myself on the requirements that some people need to cure their sleep problems. One of these was for a period of time to sleep and wake naturally - regardless of time of day. For this reason, I tend to now sleep with blinds and not curtains and wake with the sunlight.

There is a science to this. 1 day on earth lasts 24hrs and the sun dictates that duration. However, did you know most of us are born with an internal 'day' that lasts longer than 24hrs.

Those of us with longer internal days, make us 'later chronotypes'. This will be influenced by age somewhat, as we get older we tend to wake earlier than we did as a teen - it is a matter of biology, not discipline.

If we are forced to sleep and wake outside of our natural window of sleep, we become sleep deprived. Late chronotypes who must adjust their sleep cycle according to social cues, are chronically sleep-deprived (exhausted pigeons).

Fitting in to 'the norm'

I often felt that I didn't 'fit in' with society when I worked slower in the mornings and I even had a boss once tell me that sending work emails at night implied to others that I was not managing my time effectively and therefore should stick to "work hours". I would often programme my emails that I had drafted at 11pm at night to send at 9am the next morning just to "fit in" with the business needs. The phrase "close of play" also used to really bother me.

So with the changes to our working patterns amidst the Covid pandemic, and employers offering more flexible working patterns to accommodate many people (home schooling parents, carers, etc), do you think we will see this routine sticking around? The 'non routine' of just 'getting the job done'.

Scientific evidence supports the idea of flexible working and aligning working hours with individual sleeping patterns, and whilst we aren't there yet, I think this pandemic will see our working routines shifting.

I for one, would love to see more businesses trusting their employees more and allowing business to fit in around life.

Làm sao để biết mình là Night Owl hay Early Bird?

Early Birds là những người sẽ đạt được hiệu quả tối đa khi làm việc vào buổi sáng. Ngược lại, Night Owls là những người sẽ thật sự đạt được năng suất cao nhất khi họ bắt tay vào làm việc lúc đêm xuống.

The Early Bird là gì?

Early bird là thuật ngữ quen thuộc trong lĩnh vực kinh doanh nhà hàng, khách sạn, có nghĩa là đặt sớm (đặt phòng khách sạn sớm, đặt bàn sớm…). Early bird giúp khách sạn, nhà hàng lấp đầy phòng trống, bàn trống, từ đó sẽ tối đa hóa doanh thu.

Night Owl tiếng Việt là gì?

Nếu bạn thường xuyên ngủ muộn và phải tắt chuông. báo thức nhiều lần trước khi thức dậy vào buổi sáng, chào mừng bạn đến với hội “Night Owl” - cú đêm!

Giá Early Bird là gì?

Giá chào sàn - Early Bird Price là gì? Giá Chào Sàn là tính năng cho phép NBH áp dụng một mức giảm giá dành riêng đối với một số lượng tồn kho nhất định của sản phẩm mới, thiết lập Giá Chào Sàn có thể giúp NBH tăng thêm lượt truy cập để từ đó tăng tốc độ có đơn hàng đầu tiên nhanh hơn gấp 4 lần.