Larks, Owls, and Third Birds

What kind of birds are in your flock? Part 3 of 3

BOLD Idea: Help your child manage energy, not time.

Why It Matters: We each have our own biological rhythm. Life becomes easier when we synchronize with it.

Please Comment: When does your child seem most active and motivated?

When we think about when to sleep, not all of us are wired the same way. You might have noticed your child is super alert in the morning but winds down quickly in the evening—that's what's called a 'Lark.' Or maybe it's the opposite; they come alive at night, and mornings are a struggle—that's an 'Owl.' Some of us are flexible 'Third Birds,' and we can adapt to different sleep-wake schedules (Roenneberg, 2012).

In simple terms, chronotypes are our body's internal clock that tells us when we're ready to sleep and when we're ready to wake. Chronotypes can significantly affect how kids learn, socialize, and handle stress.

Larks: The Early Birds 

Larks are ready to conquer the world at the crack of dawn.

• Biological Traits: Research shows that Larks' body temp rises quickly in the morning, telling their brains it's time to start the day (Roenneberg, 2012).

• Learning & Activities: For these early risers, their brains are firing on all cylinders in the AM. Struggling with a subject? Try working on it in the morning when your child is fresh.

• Social Life: While they're all in for a morning playdate, don't expect them to be energized for a late-night slumber party.

Owls: The Night Flyers 

These are the kids who come alive when the sun goes down. 

• Biological Traits: Owls have the sleep hormone melatonin, which comes on slowly, keeping them alert in the evening (Roenneberg, 2012). 

• Learning & Activities: Their brains are in prime mode for creativity and problem-solving in the evenings. Got a science project? Save it for late afternoon or evening.

• Social Life: Avoid events that require emotional regulation early in the day.

Third Birds: The Adaptables

These kids are the chameleons of the sleep world; they can switch between Larks and Owls. 

• Biological Traits: They're flexible, adapting their sleep-wake cycles as needed (Roenneberg, 2012). 

• Learning & Activities: So, one day, they might be taking that spelling test in the morning, and the next, they're building a volcano for a science project at night. 

• Social Life: When it comes to playdates, they're down for morning or night. But routine is still key.

Bold Actions

Identify Your Child's Chronotype: Take a step back and observe. When does your child seem most active and motivated?

Align Activities: Once you know their chronotype, schedule those brain-draining activities when kids have the most energy. This could make homework, sports, or even chores less complicated. Just this alone often makes everyone's life a whole lot easier.

Keep reading below for a mini-dive into different thoughts on chronotypes.¹

1. Mini-Dive: Chronotypes

A research area called chronobiology supports the idea of chronotypes. Chronobiologists study biological rhythms and internal clocks. However, like any scientific theory, it's not without its critiques and nuances.

External factors can influence chronotypes. Things like school schedules, social commitments, and even the seasons! That means their chronotype may shift as your child navigates through life (Wittmann et al., 2006). Understanding that chronotypes aren't a one-size-fits-all concept gives you the freedom and agency to observe your child's behavior and adapt strategies accordingly.

Influence of Social Structures: Some critics argue that our modern societal structure heavily influences our sleep and activity patterns, which could make it difficult to determine "natural" chronotypes. Think about it: school times, work schedules, and even social engagements are all dictated by the clock, not by our internal biology (Wittmann et al., 2006).

Flexibility and Adaptability: There's also an argument that humans can adapt to different schedules if given enough time and the right conditions. So, a "fixed" chronotype could be seen as overly deterministic (Fischer et al., 2017).

Age and Development: Children's chronotypes can change as they age. 

• Infants and Toddlers: Young children often wake up early and go to bed early, matching a lark-like pattern. This has a biological basis: their internal clocks are set up to capitalize on morning light for growth and development.

• Teenagers: Come puberty, many teens experience a 'phase delay,' making them more owl-like (Hagenauer et al., 2009). Some scientists believe this is evolutionary, but others argue it could be influenced by social factors like school start times (Hagenauer et al., 2009).

• Transition to Adulthood: As kids move into adulthood, they tend to shift back toward morningness, or at least more of a balanced 'third bird' type.

Individual Variability: Some researchers point out that while the general concept of a chronotype might exist, the individual variability is so high that categorizing people (including kids) into just three categories oversimplifies the complexity (Adan et al., 2012).

For example, geography can play a role in shaping our internal clocks. Living in different latitudes, where daylight hours vary significantly, can affect how our circadian rhythms align with the solar day. For instance:

1 High-Latitude Locations: In places closer to the poles, where daylight varies significantly between seasons, individuals may experience shifts in sleep patterns, mood, and even productivity. Some research indicates a higher prevalence of eveningness in these areas, possibly due to reduced exposure to morning light (Kantermann et al., 2007).

2 Equatorial Regions: In contrast, near the equator, the length of day and night are nearly constant year-round. This consistency may lead to more stable sleep-wake cycles and perhaps a stronger tendency toward morningness (Roenneberg et al., 2007).

3 Urban vs. Rural: Urban environments, with their 24/7 availability of light and activities, can also push people toward more "owl-like" tendencies compared to rural settings where lifestyle is more aligned with natural light (Worthman & Brown, 2008).

A complete list of references is available on the homepage.

Below, you’ll find a video of this content for paid subscribers, as well as an action guide to help understand and manage your family’s biological energy.