Do you belong to the group early birds or the snooze button your best friend? Goes with you at 21 o'clock the lights or take place around the time of your most effective brainstorming sessions? There is different sleep types that affect our sleep habits and our performance . These include the owls and larks.
If your motto is not "The early bird catches the worm," but "The early bird can lick" means you've probably already heard the well-intentioned advice, it was a matter of time and getting used to, and you should just keep trying with getting up early.
Most likely, this tip came from a so-called "lark" because for this type of sleeper, it is easy, highly motivated in the morning to jump out of bed. That with the habit, however, is such a thing. Yes, there are certain factors that may affect our morning energy level. Mainly influenced but the genes code as our internal clock is programmed, and for what type of sleeper we count.
What are sleeping guy?
Our hormone levels, our body temperature, our capabilities and our sleep and wake phases are markedly different degrees at different times. When and how do these psychological characteristics change during the day, depends on the type of sleeper of man, also called chronotype decreases. This affects our internal clock that synchronizes the metabolic processes of the body in each cell.
The classification into different types of sleep, including owls and larks, was around the turn of the century by German psychiatrist Emil Kraepelin introduced: His team explored the occurrence of fatigue in the workplace and realized in the context of the "circadian rhythm", which describes the power fluctuations during the day - in other words, our internal clock.
What are the different types sleep there?
The most important finding took that Kraepelin from the results of his research was that there are two different types of sleep in humans: the larks and owls. The names are - surprise - inspired by the behavior of the two animals.
What makes larks from?
Larks are most attentive morning active, and between 9 and 11 am. Throughout the day the performance weakens more and more from this code, and the larks are early tired. The American psychologist Michael Breus code explains the power curve of the early risers using the hormone levels: The Larks a cortisol increase takes place early in the morning. Cortisol reduces melatonin, which is known is that it makes us tired. The rising cortisol and declining melatonin levels have an invigorating effect.
... and owls?
owls and larks differ mainly in the fact that owls late risers and before 10 am rarely physically, but more likely will never be mentally present. Although a regular morning routine can help to bring the system a bit faster in momentum, but against the genetic predisposition, the morning not being able to run at full speed, can fight only with difficulty. Really, persons belonging to this type of sleeper, only in the evening going. no fatigue versa with them a clock in front of the 22nd Also, they have no problem to fight times a night around the ears. Therefore, you will see the party-hard faction likely more owls than larks.
More sleep types: lions, bears, wolves and dolphins
Several scientists and studies indicate that there are other types sleep as the larks and owls:
The psychologist Michael Breus defined, for example four different types sleep code. With him they call lion, bear, wolf and dolphin. To the lions are the early birds and the wolves the night Assets: Here tunes his theory with the Lark and Owl definition match. Bears characterized according Breus that they are lunch most active. Your sleep pattern is determined by the rising and setting of the sun. They come reasonably well from the feathers can evenings also times longer be on his feet, without a brutal performance degradation perceive as the morning man. Breus called dolphins, the "problem sleepers": You wake up at night and have disturbed sleep. During the day varies the state between awake and tired, and around 19 pm, they are really fit.
for one more: Nickerchen- and afternoon people
Another study code in 2019, with 1,305 volunteers will total explores five different types sleep and named after their respective active phase: the "Morning" - "Intermediate" -, "Evening" - "Afternoon" - and "Napper" -Schlaftypen. have
During the morning- and the Evening-type back strong parallels with the larks and owls, the intermediate type anything in between. The Nappers start with full power in the day and stay until about 11:00 fit as a fiddle. Then the concentration drops and they reach a power nadir at about 15 o'clock. This group is predestined for a Power Nap code.
The afternoon type is considered nightcap: he does not come up in the morning and evening as early as possible will close the hatches. From 11 to 17 o'clock is his attention span is highest.
All scientific research has in common is that people have unequal sleep patterns and their power curve during the day different rises and falls. While there is the theory of Breus and Napper Afternoon study a few comparative studies that support these results, we rely for the moment that there are owls and larks and anything in between.
What factors affect the sleeping guy?
At what type of sleeper people belong, is determined by the genes? This is only partly true. Many adjust their sleeping habits to their individual circumstances, regardless of the internal clock. This can cause the sleep type changes. but it can be for health also fatal. Among the two most important factors that determine your sleep type, include not only genetics your age and where you live.
Teens versus adults
Babies and young children need a lot of sleep, and her biorhythm lets them early in the evening get tired. If a child dancing at midnight on the tables, which is rather unusual. As a teenager, our body clock changes, and we are tired late at night. This is because that is the hormone melatonin, which causes fatigue in us, later distributed by the body. Consequently, most teenagers owls after they have sweetened many years as larks their parents the early hours.
The tendency to sleep type owl remains in many through to old age exist. Scientific research have shown that in almost 90,000 volunteers would identify 24.2% of under-30s as morning people, as opposed to 63.1% of over-60s. These results suggest that sleep type over 60 changes at the back and there are more larks among seniors.
Light versus Darkness
melatonin, the sleep hormone us tired-making is distributed mainly in the dark. If we move a little in the open, which means that we during the day are not really awake leads. The same effect comes about when we are indeed out there on the road, but it's dark. a study this phenomenon has been confirmed: the time of sunset will affect our sleep types. Specifically, this means that in latitudes where the sun sets earlier, more Larks and owls are less than in regions where the sunset is later.
However, not only has natural sunlight impact on our body clock. Artificial outdoor lighting slows the body functions that help us to sleep. Therefore, for example, young people who live in big cities, often owls than in areas where it gets really dark at night. Similarly, the light can affect a screen on melatonin secretion: The tendency for evening type intensifies, the more time we spend in front of the screen. Or in other words: the later the melatonin do its job, the more evening oriented we are.
What happens when you ignore your body clock?
Certain living conditions, lifestyles or occupations have a strong influence on various sleep types: gas station waiting, night watchmen, nurses and taxi drivers have completely or partially working at night and live to fulfill its internal clock. Shift work can also adversely affect the biorhythm, like the early school start at 7:30 or 8:00 for the nocturnal teenager. Nor is it rare that larks until after 22 pm are on the road due to social appointments or events, although their body clock maybe for a
A certain adjustment of the sleeping types is often inevitable - but when it comes to chronic sleep loss, can it dangerous . If you sleep too little, can damage his mental and physical health enormously. Finally, true to say that there are no "good" or "bad" sleep types. Certainly it is easier for larks to stand for a job at 8 am on the mat. In contrast, it will pass an owl rare that they are fighting for late social event with leaden eyelids must. Nevertheless, it can be combined with all types sleep wonderful life, no matter whether you are among the larks and owls or some other type of sleeper. It is important that one does not fight desperately against his body clock. For a real owl can not turn a lark.
All dorm types are fine the way they are
A certain adjustment of the sleeping types is often inevitable - but when it comes to chronic sleep loss, can it dangerous . If you sleep too little, can damage his mental and physical health enormously.
Finally, true to say that there are no "good" or "bad" sleep types. Certainly it is easier for larks to stand for a job at 8 am on the mat. In contrast, it will pass an owl rare that they are fighting for late social event with leaden eyelids must. Nevertheless, it can be combined with all types sleep wonderful life, no matter whether you are among the larks and owls or some other type of sleeper. It is important that one does not fight desperately against his body clock. For a real owl can not turn a lark.