Before electricity changed everything, humans lived simpler lives. We woke with the sun and slept with the stars. No alarm clocks. No midnight Netflix binges. Just the steady, comforting rhythm of nature.

Then came artificial light, and everything changed. Our sleep patterns scattered. Some of us became night owls, others early birds. Scientists now call these patterns “chronotypes,” and they’ve identified four main types:

How modern life shaped our sleep

  • Bears: Most of us fall here, still somewhat connected to the sun’s pattern.
  • Lions: The extreme early birds who are up and at it before most of us wake.
  • Wolves: Our modern night owls who come alive after dark.
  • Dolphins: Those with unpredictable or irregular sleep patterns.

But here’s the good news: these aren’t permanent labels. They’re adaptations to modern life, not our natural design.

The truth about our natural rhythm​
Our bodies still crave what they’ve always craved—alignment with the sun. I learned this the hard way. After years as a committed night owl, I gradually found my way back to a natural rhythm. The secret? Sunlight.

Simple steps to restore your natural rhythm

  1. Chase the morning sun: Spend 10-15 minutes outside in natural light when you wake up. It’s like pressing reset on your body’s clock.
  2. Watch the sunset: Let the fading light signal to your body that it’s time to wind down.
  3. Stay consistent: Your body thrives on routine. It’s how our ancestors lived for generations.
  4. Avoid bright light at night: This was my game-changer. A dim evening leads to deeper, more restful sleep.

My personal reset​
Since I became a parent and my Saturday mornings started to matter more than my Friday nights, I knew I had to change my night owl ways. It wasn’t easy, but it was worth it. I discovered something in the process: our bodies are naturally wired to follow the sun. They always have been.

Here’s what helped me the most: letting natural light—not the glow of my phone—be the first thing my eyes see each morning. I also make it a point to avoid screens for at least an hour after waking. These small changes didn’t just improve my sleep; they helped me take control of my mornings and my day.

Your current sleep pattern is a habit, not your destiny.​
Whatever your chronotype is right now, you can shift it and realign with your natural rhythm. It just takes time and a bit of consistency.