Morning person habits may help if you're a night owl.

Experts say night owls can move toward earlier schedules using light exposure and gradual bedtime shifts, but chronotype, genetics, age, and health factors influence results; roughly 25% of people are early risers and another 25% are night owls.

Some people wake early without trouble while others are natural night owls. Experts describe nighttime wakefulness and chrono-misalignment as common reasons people struggle to fall asleep early or wake refreshed. The article describes tactics such as light exposure and gradual bedtime shifts as ways to move a sleep schedule earlier. It also notes that chronotype, genetics, age, and health factors influence whether such a change is helpful. Key facts: - Nighttime wakefulness and circadian mismatch (chrono-misalignment) can cause trouble falling and staying asleep, according to nutritionist Barton Scott. - People have distinct chronotypes; roughly 25% are natural early risers and about 25% are night owls, with most people in between. - Experts mention light exposure and gradual changes to bedtime as common methods for shifting the body clock, but genetics and life stage affect outcomes. - Anxiety, nutrient deficiencies, and certain food choices (for example high-fat, acidic, or sugary meals) are reported contributors to poor sleep. - The advocacy group B-Society campaigns for later start times in schools and workplaces to better match circadian rhythms for late risers. - Research cited in the article indicates that forcing a shift to earlier wake times does not always produce the mood or life-satisfaction benefits seen in natural early risers and may reduce well-being for some. Summary: Shifting from a night-owl pattern toward earlier wake times is described as possible for some people using gradual changes and light exposure, but individual biology and health often shape the results. Research and advocates highlight that changing a chronotype does not uniformly deliver the advantages associated with natural early risers, and effects on mood and well-being can vary. Undetermined at this time.