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Find out whether you're a lark, an owl, or a middle type and how your chronotype affects your performance and health. This article explains why it is important to know your sleep type and how you can optimally adapt your everyday life as a student to it.
Have you ever wondered why some people are full of energy in the morning while others only really blossom late at night? The answer lies in your sleep type — an individual predisposition that determines your sleep-wake rhythm. For students in particular, it is crucial to know their own sleep type in order to make everyday life effective and at the same time do something for their health.
Sleep types — also known as chronotypes — are based on your circadian rhythm. This controls when you feel awake, energized, or tired. Chronobiologists divide people into three main types:
1. The Lark — The Early Riser
Larks are natural early risers. You wake up early, feel energized in the morning, and tend to get tired early in the evening. Studies show that around 15—20% of people represent this type.
2. The owl — The nocturnal
Owls are night owls. They feel most productive in the evening or even at night and have difficulty getting going in the morning. This type also accounts for around 15-20% of the population.
3. The medium type — The flexible
The majority of people — around 60-70% — belong to the middle type. They can adapt relatively well to different times of day, but often have a slight tendency towards larks or owls.
If you want to determine your chrono type based on how you get up and go to bed, try this graph:
Your chronotype affects more than just your sleep. It affects your concentration, energy, and even emotional health. For students, this knowledge can be crucial to better cope with stressful phases such as exams.
Psychological benefits
• Increase productivity: If you know your sleep type, you can schedule tasks when you're most energetic. Larks, for example, learn better in the morning, while owls are more creative and focused in the evening.
• Reduce stress: Chronic stress often occurs when you work against your own rhythm. For example, when an owl tries to be productive early in the morning. Adapting to your natural rhythm can help reduce stress.
Health benefits
• Better sleep: When you follow your sleep type, sleep quality often improves. This means: less fatigue and better recovery.
• Protection against illness: Studies show that people who live permanently against their chronotype (e.g. through shift work or irregular periods) have a higher risk of cardiovascular disease, obesity and depression.
To determine your sleep type, you can observe yourself or do special tests. But often it's enough to think about your preferences:
• Are you motivated in the morning and tired quickly in the evening? → Lark
• Do you feel alert and creative in the evening but struggle with fatigue in the morning? → owl
• Are you flexible during the day and can you work well at different times? → Medium type
1. Lark: Seize the morning
• Learning: Larks are most productive early in the morning. Plan challenging tasks such as math or exam preparation in the first hours of the day.
• Free time: In the evening, you should consciously relax to follow your natural rhythm. Don't overload yourself with social obligations.
2nd owl: The late bird catches the worm
• Learn: Schedule learning late in the afternoon or evening. If possible, choose lectures and courses that start later.
• Sleep: Still try to establish a stable sleep rhythm. Blue light filters and bedtime relaxation techniques can help.
3rd medium type: The all-rounder
• Learning: You can study flexibly, but you should focus on making the most of your most productive hours — usually late morning or early evening.
• Free time: Maintain a balanced rhythm between work and relaxation. Medium types benefit in particular from a clear structure in everyday life.
As a student, you are often under pressure — but working against your natural rhythm makes you less effective and healthy in the long term. By knowing your sleep type and adapting your daily routine accordingly, you can not only be more productive but also happier.
Try it out: Do you find your learning phases or rest breaks better in the morning, evening, or somewhere in between? The answer could make a significant difference in your studies.
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