Early Birds vs. Night Owls

What It Means for Sleep Apnea and CPAP Therapy

For decades, the world has been divided into early birds and night owls, embodying distinct sleep patterns and productivity peaks. These tendencies stem largely from your biological circadian rhythm but also affect your overall health—especially if you have sleep apnea.
Understanding how your sleep pattern affects your health and adhering to CPAP therapy is essential to managing sleep apnea and improving your quality of life.

“Understanding your sleep patterns and committing to consistent CPAP therapy can transform the quality of your rest and your overall health—every minute of uninterrupted sleep counts toward a healthier future,” says Robert Miller, Apria's Vice President of Sleep Business.

The Differences Between Early Birds and Night Owls

• Early Birds: These individuals tend to go to bed early and wake up early. They are often more active during societal “waking hours,” with studies showing they engage in 60–90 minutes more daily activity than their night owl counterparts. Early birds typically have higher energy levels during the day and are better aligned with traditional schedules.
• Night Owls: Night owls stay up late and sleep in, finding themselves more productive during the late evening or early morning hours. Unfortunately, research links night owls to a higher likelihood of obesity (20% greater chance than early birds), depression, and a 72% greater risk of developing diabetes. These risks are tied to lifestyle factors common among night owls, such as poor diet, alcohol consumption, less physical activity, and reduced sleep duration.

Sleep Patterns and Sleep Apnea: The Connection

Sleep apnea occurs when your airway becomes blocked during sleep, causing frequent interruptions that force your body to jolt awake to restore breathing. These disruptions lead to immediate effects such as rapid heart rate, spiked blood pressure, and increased cortisol (the stress hormone). Over time, untreated sleep apnea can result in long-term health risks like diabetes, stroke, and neurocognitive dysfunction.

For individuals with sleep apnea, effective CPAP therapy is vital. CPAP machines keep airways open to prevent the sleep apnea cycle, allowing for uninterrupted, restorative sleep. Interestingly, sleep patterns play a role in CPAP therapy adherence. Research from Yale found that early birds use their CPAP devices an average of 40 minutes longer per night than night owls. Since untreated sleep apnea can cause individuals to wake up 10–15 times per hour, this additional time can significantly impact overall health outcomes.

Why Sleep Patterns Matter for People with Sleep Apnea

Certain conditions that exacerbate sleep apnea—such as obesity, depression, and poor sleep hygiene—are more common among night owls. While being a night owl doesn’t directly cause these issues, the correlation is worth noting for those managing sleep apnea.

For people using CPAP therapy, every minute of quality sleep counts. Adhering to your CPAP treatment and making lifestyle adjustments can improve your overall health and help combat the risks associated with being a night owl.

Can You Adjust Your Sleep Schedule?

The good news is that your sleep schedule isn’t set in stone. While genetics largely determine whether you’re an early bird or a night owl, gradual lifestyle changes can help you shift your sleep pattern to better align with your health goals.

Tips for Adjusting Your Sleep Schedule

Gradual Adjustments: Start going to bed an hour earlier and incrementally continue until you reach your desired bedtime.

• Consistent Routine: Stick to the same wake-up and sleep schedule, even on weekends.
• Healthy Eating: Maintain regular, balanced meals and avoid spicy foods before bedtime.
• Daily Exercise: Incorporate some physical activity during the day, but avoid working out close to bedtime.
• Create a Sleep Ritual: Establish a calming pre-sleep routine, such as skincare, avoiding screens, and reading for 30 minutes.
• Experiment with Light Therapy: Exposure to natural or artificial light in the morning can help reset your circadian rhythm.
• Improve Sleep Hygiene: Ensure your sleep environment is comfortable, quiet, and free of distractions.
• Consider Melatonin: Talk to your doctor about using melatonin supplements to help shift your sleep cycle.

Whether you’re an early bird or a night owl, your sleep pattern can influence your health, especially if you manage sleep apnea. Early birds may naturally align better with CPAP therapy, but night owls can make lifestyle changes to optimize their sleep and treatment adherence. By understanding your sleep type and improving your sleep hygiene, you can better manage your sleep apnea and overall well-being.

If you’re struggling with sleep apnea or adjusting your sleep schedule, consider consulting a sleep specialist to explore solutions tailored to your needs. Learn more about our sleep care program today!

References
Brandwein, Sharon. “Early Birds vs. Night Owls.” Sleepopolis, July 23, 2024. https://sleepopolis.com/education/early-birds-vs-night-owls/.
Coelho, Steph. “Is It Better to Be a Night Owl or Early Bird?” Healthline, October 25, 2024. https://www.healthline.com/health/sleep/night-owl-vs-early-bird.
Corrie Pelc. “‘night Owl’ vs ‘Morning Lark’: Which Has Better Brain Function?” Medical News Today, July 17, 2024. 
LaMotte, Sandee. “Can You Change from a Night Owl to an Early Bird? Here’s What Sleep Experts Think.” CNN, October 19, 2022. https://www.cnn.com/2022/10/19/health/night-owl-reversal-wellness/index.html. 

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