Whether Night Qwl Or Lark: This Is How You Get Enough Sleep

Sleep is especially essential for organizers and event managers. We will show you how to be fit despite little sleep on the day of the event!

Getting up early in the morning is not a problem for everyone. But if you are a morning grinder, an early start to the day can be a real challenge.

As an organizer, the day or starting day of your event is especially important. Every minute counts and the earlier you get up, the more time you have to make final preparations.

But where others literally jump out of bed, chug an orange juice and get to the gym before 7am, others can’t believe that their sleep is suddenly ended by the alarm clock ringing.

I have great sympathy for this kind of person, because I count myself among them. From the perspective of early birds, this problem is often compared to laziness. The problem lies in our inner clock and not in the quality or length of sleep.


Scientists from Sydney and Liverpool have interviewed over 200 people and asked them about their sleeping habits. In the process, they have discovered that there are two different sleep personalities.

They actually call these two types night owl and lark. The preference of evening or morning, scientists call the chronotype of a person.

According to Dr. Tim Quinnell, from the sleep laboratory at Papworth Hospital in Cambridge, the chronotype is dependent on the 24-hour biorhythm of a person.

This in turn is genetically determined. In this Daily Mail article, Dr. Quinnell describes that everything in our body, even every hormone response, is controlled by our internal clock.

This clock ensures that the “lark” type gets tired early and wakes up early and that the night owl type is active into the night.


If you’re a night owl, I have good news for you and your sleep. It is possible to trick your biological clock a little to get you up in the morning.

Sleep scientist Richard Wiseman is sure that it is not important when we go to bed at night, but when exactly and how exactly we wake up in the morning.

In his book “Night School” he describes that our sleep cycle consists of four non-REM sleep phases, followed by one REM sleep phase. REM stands for “rapid eye movement” and describes the phase of sleep in which our eyes move very quickly.

In this REM phase we usually dream. Each of these sleep cycles lasts almost 90 minutes and is followed by a short phase in which we have a not so deep sleep and are easily awakened before the cycle starts again.

This means that if you set your alarm clock so that you wake up at the end of a sleep cycle, getting up will be much easier. Because the thing that makes it so difficult for us night owls to get out of bed is that we are woken by our alarm clock in the middle of a sleep cycle.


So try to time your bedtime and get up in the following way: Calculate in 90 minute steps back from the time you have to get up and calculate the perfect time to go to bed for you. It’s easy, isn’t it?

Even if you’re afraid of not being fit the next day because you went to bed very late, time your sleep time in 90 minute increments and you’ll get out of bed without any problems.

So it could happen that this time is earlier than the time you normally get up. This may sound absolutely insane for those who would like to postpone the moment of getting up forever. But it works!


In addition to the right timing of your sleeping hours, you can also use the right light to help you wake up more gently.

With light you can simulate a sunrise and at the same time stimulate your hormone production to get going. In this way you can prepare your body to wake up slowly.

There are now really affordable lamps that can help you with this. It not only helps you wake up, it also gets your biorhythm back in order and makes you tired at the right time.


Whether or not you get out of bed well in the morning depends on your inner clock or biorhythm.

If you can’t sleep at night, be sure to read up on what causes insomnia, you can help it work with a few tricks such as calculating the perfect time to go to bed and the right light alarm clock to help you get out of bed with little sleep.

Author: Jason B. Villarreal

Leave a Reply