Can You Change Your Chronotype?

Your chronotype is largely genetic, but your age, environment, and activity level can all influence it. For example, in one study, night owls were able to shift their sleep cycle forward by as much as two hours through a handful of ordinary lifestyle changes. Night owls in the study were able to shift their sleep cycles forward, without negatively impacting the total amount of sleep they got each night. Moreover, they declared feeling less depressed and less stressed. When researchers carried out tests of their reaction times and grip strength, they found the night owls performed better than before in the morning, which was usually their weakest time of day.

Your chronotype may also shift due to age, gender, and physical changes. For example, one study found that women 

 Trusted Source

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

View Source 

are more likely than men to be early birds from childhood through their 20s, but are more likely than men to become night owls after age 45. The chronotypes of pregnant people 

 Trusted Source

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

View Source 

shift earlier during the first and second trimesters, before returning to normal during the third trimester. Having a stroke 

 Trusted Source

National Library of Medicine, Biotech Information

The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

View Source 

may also affect your chronotype.