An Owl – or an Insomnia Sleeper – struggles to fall or stay asleep leaving them feeling tired and unrested during the day.

They generally get around 4 to 6 hours of sleep per night, though the exact amount can vary depending on the severity of their insomnia.

Owls’ bedtimes are inconsistent, and they may go to bed later than they intend, typically between 11PM and 1AM, but have difficulty actually falling asleep.

While the wake-up time may vary, Owls often wake up early in the morning, typically between 4AM and 6AM, due to their disrupted sleep cycle.

They may wake up feeling unrested or exhausted, as they haven’t had enough continuous sleep.

Whether it’s late-night thoughts or waking up too early, insomnia sleepers might feel their sleep is a bit unpredictable. This leads to fragmented rest, which can result in daytime tiredness, poor mood, and difficulty concentrating.

By focusing on more consistent sleep habits, Owls can start feeling more rested and energized. The next step? Find a sleep routine that works with your natural rhythms!

SIGNS OF AN OWL (INSOMNIA SLEEPERS)

Difficulty Falling Asleep – Takes 30 minutes or longer to fall asleep most nights.Often lies awake in bed, overthinking or feeling restless.

Frequent Nighttime Awakenings – Wakes up multiple times during the night without an external cause. Struggles to fall back asleep after waking up.

Short Sleep Duration – Regularly sleeps fewer than 6 hours per night, even when intending to sleep longer. Experiences fragmented or light sleep that lacks restorative quality.

High Daytime Tiredness – Feels fatigued, groggy, or unrefreshed upon waking and throughout the day. Has trouble concentrating, remembering, or maintaining productivity.

Emotional Distress Related to Sleep – Feels anxious or frustrated about the inability to sleep. Develops a cycle of worrying about sleep, which worsens insomnia.

Hyperarousal at Night – Experiences a racing mind, restlessness, or heightened alertness during bedtime. Feels “wired but tired,” where the body is fatigued, but the mind remains active.

Sensitivity to Sleep Disruptions – Sleep is easily disturbed by noise, light, temperature changes, or other environmental factors. Finds it difficult to settle back into sleep after minor interruptions.

Ineffectiveness of Traditional Sleep Aids – Standard sleep hygiene practices, like maintaining a consistent schedule or reducing screen time, often provide limited relief. May rely on sleep aids or supplements but with inconsistent results.

Compensatory Behaviors – May attempt to “make up” for poor sleep with long naps or sleeping in, which can worsen insomnia. Relies on caffeine or other stimulants to combat daytime sleepiness, potentially interfering with sleep at night.

Chronic Nature of Sleep Issues – Experiences sleep problems at least 3 times a week for a duration of several months or longer. Sleep difficulties persist despite attempts to improve sleep habits or reduce stress.

Impact on Physical and Mental Health – Faces increased risk of mood disorders, such as anxiety or depression, due to sleep deprivation. May experience physical symptoms like headaches, digestive issues, or weakened immunity.

Heightened Awareness of Sleep Problems – Becomes highly attuned to the amount and quality of sleep, sometimes overanalyzing sleep patterns. Feels trapped in a cycle of wanting sleep but being unable to achieve it.

In a study led by researchers at Penn State’s College of Health and Human Development, Insomnia Sleepers were identified as one of four distinct sleep patterns, alongside:

• Lion – Good Sleepers

• Cat – The Nappers

• Koala – Weekend Catch-up Sleepers

The research, which used data from the Midlife in the United States (MIDUS) study, tracked the sleep habits and chronic health conditions of approximately 3,700 adults over a 10-year period to explore how these sleep patterns are linked to long-term health outcomes.

Insomnia Sleepers are characterized by difficulty falling asleep, staying asleep, or waking up too early, leading to short sleep durations and poor sleep quality.

This pattern was found to be particularly concerning, as it is associated with a significantly higher likelihood of developing chronic health conditions such as cardiovascular disease, diabetes, and depression over time.

The study revealed that more than half of participants exhibited suboptimal sleep patterns, including Insomnia Sleepers, and these sleep behaviors were notably resistant to change over the course of the decade.

The findings emphasize the importance of addressing sleep health through education and the promotion of good sleep hygiene, such as creating a consistent sleep schedule, reducing screen time before bed, and avoiding late-afternoon caffeine.

By improving sleep quality, Insomnia Sleepers could potentially lower their risk for chronic health issues and improve their overall well-being.