Night owl or early bird?
How to keep your sleep in balance
Do you only fall asleep late and really come alive in the evening? Or do you work shifts and notice that sleep no longer comes naturally? If so, there’s a good chance your natural rhythm doesn’t align with the traditional day-night cycle. That’s not a flaw, but a reality you can take into account.
On this page, we bring together insights from the Tuur® podcast about night owls, early birds and night work, and explain how you can sleep better even with a late or reversed rhythm.
Not everyone is made for early mornings
As explained in our podcast: “In reality, society is most accommodating to early birds and people who fall somewhere in between.”
Yet a large group of people actually functions better later in the day or even at night. Consistently going against that natural rhythm can put pressure on your sleep quality.
What is a night owl?
A night owl is someone whose biological sleep rhythm is later than average. A night owl is someone who:
- Only starts to feel sleepy late at night
- Becomes mentally active in the evening and at night
- Is often creative and productive during late hours
- Needs more sleep in the morning and tends to sleep longer
In the podcast, it is described very clearly: “These are people who only fall asleep very late and really start to come alive during the night.”
For night owls, going to bed early is often not a solution, but a struggle against their biological clock.
Why do night owls often sleep more restlessly?
Because school, work and social commitments usually start early, night owls often experience sleep deprivation from having to wake up too early. Not because they sleep incorrectly, but because their natural rhythm is not being respected.
Disadvantages of being a night owl:
- Difficulty falling asleep, despite feeling tired
- A restless or rushed feeling in bed
- Less deep, restorative sleep
Night work and shift work:
sleeping against the clock
With night or shift work, this effect becomes even stronger.
In the podcast, it is clearly stated: “You literally reverse the day-night rhythm.”
Those who work at night often experience:
- More difficulty falling asleep on days off
- Interrupted sleep during the day
Lower sleep quality, even with sufficient hours - Slower physical and mental recovery
The impact on sleep quality is therefore significant, especially in the long term.
What helps when sleeping with a late or irregular rhythm?
1. Respect your sleep rhythm
You don’t have to become an early bird. Better sleep starts with realistic bedtimes that fit your life.
2. Make your sleep as restorative as possible
If your sleep hours are limited or shifted, your body needs to calm down faster and recover more effectively.
3. Optimise your sleep environment
Especially with night work and irregular hours, the bed is not a minor detail but an essential part of your recovery.
What does this mean in concrete terms for your mattress?
For night owls and night workers, a good, ergonomic mattress is more important than average.
Key characteristics:
- Stable, ergonomic support that allows your body to relax more quickly
- Natural materials that regulate temperature and ventilation
- A calm, consistent sleeping surface, even during restless sleep
A mattress cannot change your rhythm, but it can ensure that
the sleep you do get truly counts.
Looking for more insights from sleep experts?
In the Tuur® podcast, we take a deeper look at:
- The difference between night owls and early birds
- Sleeping with irregular working hours
- Why “8 hours of sleep” is not achievable for everyone
- How to recover better, even with shorter nights
Explore our other topics
Being awake and overthinking
Being awake at night is rarely about too few hours of sleep, but more often about too much tension. By looking differently at sleep quality and overthinking, space is created for more calm during the night.
Sleeping as a (young) parent
As you become a parent, your sleep changes. Not because you suddenly sleep incorrectly, but because nights are more often interrupted and your rhythm becomes less predictable.
Sleep explained
Sleep is influenced by daily habits such as alcohol, caffeine, breathing and deep sleep. By understanding what happens in your body and brain during the night, you can work more deliberately on recovery and energy.