” The early bird catches the worm.” “Early to bed, early to rise…” Society loves morning people. We equate waking up at 5 AM with success, discipline, and virtue. And we treat night owls as lazy, undisciplined, or disorganized.
This is not just unfair; it is biologically incorrect. Your preference for mornings or evenings is not a habit. It is written in your DNA. It is your Chronotype. Nick Littlehales simplifies the clinical terms (Lark/Owl/Hummingbird) into two practical categories: AMers and PMers.
The Science: The PER3 Gene
Research has identified specific genes, such as the PER3 gene, that determine your circadian length.
- AMers (Larks): Have a faster internal clock. They wake up naturally early, peak in energy around noon, and crash early in the evening.
- PMers (Owls): Have a slower internal clock. They struggle to wake up, feel groggy in the morning, but come alive at 9:00 PM.
Trying to force a PMer to live an AMer lifestyle is like trying to force a left-handed person to write with their right hand. You can do it, but it will be messy, inefficient, and exhausting.
Identifying Your Type
You probably already know what you are, but let’s test it. Imagine you have zero commitments. No work, no kids, no alarm.
- Scenario A: You wake up at 7:00 AM anyway, hungry for breakfast. You feel your best before lunch. By 9:00 PM, you are looking for your pajamas. -> AMer.
- Scenario B: You sleep until 10:00 AM (or noon). You skip breakfast. You feel “meh” until 4:00 PM. At 11:00 PM, you get a burst of creative energy and want to clean the house. -> PMer.
- In Between: Most people fall somewhere in the middle, but usually lean one way.
Strategies for the “Wrong” World
The modern corporate world (9-to-5) is designed for AMers. If you are a PMer, you are living with permanent “Social Jetlag.” You are waking up hours before your brain is ready. You can’t change your genes, but you can hack your environment.
For the PMer Living in an AM World:
1. Light is Your Drug: You need massive amounts of light immediately upon waking to suppress your lingering melatonin. Buy a Sad Lamp (Light Therapy Lamp) and sit in front of it while you drink your coffee. 2. Delay Coffee: Don’t drink coffee immediately. Wait 90 minutes until your cortisol naturally starts to rise. 3. Night Prep: Your energy peaks at night, which makes it hard to sleep. You need a strict Digital Sunset. Use Blue Light Blocking glasses and blackout curtains to simulate the darkness your brain ignores.For the AMer:
You have it easier, but be careful of the “Evening Crash.” 1. Nap Power: An afternoon nap (CRP) is crucial for you to survive social events in the evening. 2. Respect the Fade: Don’t schedule high-focus tasks after 4:00 PM. Use that time for admin or low-energy work.Stop the Guilt
If you are a PMer, stop feeling guilty for hitting snooze. You aren’t lazy; you are just fighting a timezone that doesn’t match your internal clock. Accept your biology. Adjust your schedule where you can. And optimize your recovery so you can thrive in either zone.
The Slumbelry Commitment
Sleep is the most vulnerable state of human existence. It is where we heal, reset, and grow.
At Slumbelry, we don’t just sell sleep products; we advocate for your physiological right to rest. From ergonomic support to light management, every solution we offer is designed with one obsession: Respecting your Biology.
Science is our language, but your recovery is our purpose. You take care of everything else in your life—let us take care of your nights.
Rest Deeply,
The Slumbelry Team
