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Do people who wake up early live longer?

Have you ever heard the saying, “the early bird catches the worm”? It turns out there may be some truth behind this age-old adage. Recent research suggests that your sleep patterns may have a significant impact on your overall lifespan. In a study conducted on nearly half a million participants in the UK Biobank Study, it was found that individuals who identify as “larks” or early risers have a lower risk of dying compared to those who identify as “night owls.”

The Study

The UK Biobank Study is one of the largest and most extensive health studies conducted to date. It collected vast amounts of data from over 500,000 participants between the ages of 40 and 69. The study aimed to explore the relationships between genetic, lifestyle, and environmental factors and their impact on various health outcomes.

The researchers selected a subset of participants who were actively involved in the study and had provided information about their sleep preferences and patterns. They divided these participants into two categories: “larks” or individuals who preferred to wake up early in the morning, and “night owls” or individuals who preferred to stay up late and wake up later in the day.

Results of the Study

Upon analyzing the data, the researchers discovered a stark difference in mortality rate between the two groups. Night owls had a 10 percent higher risk of dying than their early-rising counterparts, the larks. This difference remained significant even after accounting for other factors such as age, sex, ethnicity, socioeconomic status, and preexisting health conditions. The findings suggest that sleep patterns play a crucial role in overall health and longevity.

The study also revealed notable differences in sleep patterns between the night owls and larks. Night owls tended to have shorter sleep durations, poorer sleep quality, and were more likely to experience insomnia and sleep disorders. On the other hand, larks displayed more consistent and regular sleep schedules, with longer durations of sleep.

Potential Reasons for the Relationship

While the study identifies a correlation between sleep patterns and lifespan, the exact mechanisms behind this relationship are still not fully understood. However, there are several potential factors that may contribute to this phenomenon.

Biological factors play a significant role in our sleep-wake cycles. Our bodies are influenced by circadian rhythms, which regulate various biological processes, including sleep. Night owls may have inherently different biological rhythms that predispose them to health issues. Additionally, disrupted sleep patterns have been associated with numerous physiological problems, such as increased inflammation, impaired immune function, and metabolic abnormalities, which can negatively impact overall health.

Lifestyle factors may also play a role in the relationship between sleep patterns and lifespan. Night owls tend to have different behavioral patterns compared to larks. They are more likely to engage in unhealthy behaviors such as smoking, excessive alcohol consumption, and a sedentary lifestyle. Night owls may also experience difficulties in aligning their sleep schedules with societal norms, leading to social jet lag, which is associated with poor health outcomes.

Implications and Practical Applications

Understanding the relationship between sleep patterns and lifespan has important implications for promoting healthy sleep habits. Consistent and adequate sleep is crucial for overall health and well-being. Here are a few practical tips to improve your sleep habits:

  1. Establish a bedtime routine: Create a consistent routine that signals to your body that it’s time to wind down and prepare for sleep. This may include activities like reading, meditation, or taking a warm bath.
  2. Create a sleep-friendly environment: Make sure your sleep environment is conducive to quality sleep. Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillow that support healthy sleep posture.
  3. Avoid stimulants before bed: Limit caffeine and nicotine consumption, as they can interfere with falling asleep and disrupt sleep quality. It’s best to avoid consuming these substances at least a few hours before bedtime.
  4. Exercise regularly: Engage in physical activity during the day, as it can help regulate your sleep-wake cycle and improve overall sleep quality. However, try to avoid intense exercise close to bedtime, as it may be stimulating and make it difficult to fall asleep.

It is important to note that everyone has unique sleep preferences and needs. While research suggests that early risers may have a lower risk of mortality, it is essential to find a sleep pattern that works best for you. Personalize your sleep schedule based on your own preferences, work commitments, and lifestyle factors.

Critiques and Limitations of the Study

While the UK Biobank Study provides valuable insights into the relationship between sleep patterns and lifespan, there are some limitations and critiques that need to be considered. Firstly, the study relied on self-reported sleep preferences, which may be subjective and prone to bias. Additionally, the study was conducted on a specific population within the UK, which may limit generalizability to other demographics and cultures.

Further research is needed to delve deeper into the underlying mechanisms and explore the relationship between sleep patterns and various health outcomes. Longitudinal studies that track participants over an extended period would provide a more comprehensive understanding of the impact of sleep patterns on lifespan.


In conclusion, the findings of the UK Biobank Study suggest that individuals who wake up early may have a lower risk of mortality compared to night owls. Sleep patterns are closely linked to overall health and well-being, and prioritizing healthy sleep habits can have profound implications for lifespan. By understanding the underlying mechanisms and making conscious efforts to improve sleep quality, we can potentially enhance our longevity and lead healthier, more fulfilling lives.


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