There are two kinds of people in this world: people who delight in hearing birdsong first thing in the morning, and people who groan, and wish birds had a mute button.

Early birds, also called morning larks, fall into the first category. Most early risers enjoy waking up when the day is young and tend to fade quickly in the evening hours.

Night owls, on the other hand, tend to rise late and stay up late, since they find they’re most productive during the later hours of the day. 

Michelle Worley, RN, director of clinical operations at Aeroflow Sleep, explains that the term “night owl” is inspired by the actual animal. The term describes people who have more energy at night and sleep into the day, like nocturnal owls.

The term early bird, says Worley, has its origins in a 17th-century proverb. You probably know the one: The early bird gets the worm.

So, are you an early bird or a night owl? Can your preferred sleeping patterns affect your health? Read on to get the details. 

What’s an early bird?

Early birds tend to:

• go to bed early
• wake up early
• feel their best as the day begins
• have less energy in the late afternoon and evening
• have a hard time staying awake past a certain hour

As a general rule, early birds find society more accommodating than night owls do. Early risers generally have an easier time adjusting to standard daytime schedules, which can make it easier to function at workplaces that operate during the day. 

In fact, according to a 2012 research review, morning people report higher levels of positive emotions. It’s worth considering, though, that happiness and other positive emotions may come more easily when your sleep pattern allows you to easily nestle into society. 

The flip side: Pursuing and maintaining relationships and other social connections might become somewhat more difficult if you have a hard time staying awake past 8 or 9 p.m. — unless you seek out other morning larks, that is. 

What’s a night owl?

Night owls tend to: 

• stay up late
• enjoy sleeping in
• feel their best later in the day
• have more energy at night
• feel tired after waking up early
• have a hard time staying alert during the day

Being a night owl does have a few downsides. Since most of society is structured around a daytime schedule — like 9 to 5 workdays or daytime school and college classes — late risers might have a harder time holding a traditional job. Young night owls might even have trouble adjusting to a fixed school schedule. 

A 2019 studyTrusted Source suggested that night owls may face other disadvantages, too, including increased risk of mental health conditions and metabolic concerns. 

Still, while early birds might get the worms, night owls aren’t always left bereft. A preference for the evening hours isn’t always a bad thing, in other words. Plenty of artists, writers, and creative professionals find they get their best work done as the world quietly sleeps around them. 

At the end of the day, it matters most that you get the right amount of sleep to maintain good health. 

What makes someone a night owl or early bird?

Researchers from a 2020 studyTrusted Source shared that your genetics may help explain whether you favor dawn or dusk. Circadian rhythms might also play a part in determining your sleep chronotype.

Of course, chronotype doesn’t automatically translate to sleep duration, so sleeping for a longer period of time doesn’t necessarily make you a night owl. 

Experts still have plenty to learn about sleep, and that includes sleep chronotypes like morningness and eveningness.

The same 2020 studyTrusted Source above explored whether daily smartphone use could help decipher sleep chronotypes. Researchers noted a clear divide among participants who used their phones earlier or later in the day, but many participants didn’t fall into one of the two groups. 

The study authors also found: 

• evidence to suggest women seemed to prefer getting up early 
• a potential link between morningness and the personality trait conscientiousness 

The research review suggests that ambitious, highly motivated people are more likely to be active earlier in the day. Of course, your personality traits don’t necessarily cause your early rising. You could very well make a habit of rising early because that’s what society requires for success. 

A different 2020 studyTrusted Source pointed to an association between sleep chronotype and physical activity. Early risers tended to get more physical activity, while night owls tended to get less. Male night owls also spent more time sedentary. 

Study authors didn’t come to any conclusions as to whether physical activity levels can affect your chronotype, or vice versa.

Learn more about sleep chronotypes.

Recognizing your personal sleep pattern

The easiest way to figure out your sleep chronotype? Put your alarm clock away and experiment with when you naturally go to bed and wake up. 

You might find it takes several days for your body to settle into its preferred pattern. Eventually, though, you’ll notice you go to bed and wake up at around the same general time. 

• If you often don’t feel sleepy until well past midnight, you’re probably a night owl.
• If you usually find yourself yawning shortly after sunset and have trouble sleeping in (even when you want to), you’re probably a morning lark. 

A 2012 research review suggested, though, that most people probably fall somewhere between the two chronotypes. 

Can you change your sleep pattern?

According to a 2021 research review on the genes that wind our body clocks, we may eventually have more control over our sleep patterns. 

But for the moment, those interventions remain a distant dream, and no magic pill will make it easier for night owls to get out of bed in the morning. 

Worley explains that changing your sleep pattern can make for a difficult transition, one that requires both changes in your typical sleep behaviors and patience as you make the switch. 

If you want to adjust your sleep schedule, the key often lies in making changes in increments. 

A few tips to consider

• Stick to the same sleep schedule, even on weekends and days off.
• Eat regular, balanced meals.
• Try a short nap if you feel sleepy in the late afternoon.
• Talk with a doctor or sleep specialist about trying melatonin to get to bed earlier.
• Experiment with light therapy. 
• Improve your sleep hygiene.
• Recognize the ways technology can affect your sleep cycle.
• Enlist your housemates to help you stick to a sleep schedule. 

Additionally, your sleep pattern can change as you age. As you enter middle age and older adulthood, you may find yourself becoming more of an early riser. 

The bottom line

Quality sleep plays an essential role in physical and mental well-being, whether you love staying up until the wee hours of the night or thrive on early morning sunshine. 

If you can’t seem to get enough restorative sleep, a doctor or sleep specialist can offer more guidance on possible causes and help you explore options for improving your sleep. 

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Steph Coelho is a freelance writer with chronic migraine who has a particular interest in health and wellness. When she’s not click-clacking away on her keyboard, she’s probably nose-deep in a good book.

While you can control your genetics, taking charge of your overall health can help lower your risk of developing many conditions down the line.

Some men have the misconception that if they seem healthy, they don’t need to visit a doctor. But getting regular checkups and health screenings can catch many diseases in the early stages or before they develop. 

This guide will give you the rundown on the types of preventive care you can receive to keep you healthy at each stage of your life.

Preventive care starting in your 20s and 30s

Generally speaking, men in their 20s and 30s have fewer health issues than older men. Building healthy habits when you’re young can help you decrease your odds of developing health problems when you get older.

Healthy habits to add to your regimen may include:

• using a condom or other barrier method during sex
• minimizing stress and getting plenty of rest
• wearing sunscreen and minimizing sun exposure
• limiting alcohol to no more than two drinks per day
• avoiding smoking, secondhand smoke, and tobacco
• maintaining a moderate weight
• avoiding activities with a high risk of injury, such as extreme sports
• always wearing a seatbelt when in a vehicle

Even if you don’t have any known health concerns, it’s still a good idea to visit a doctor for regular checkups. Most people under age 50 should get a medical checkup at least once every 3 years.

During a checkup, the doctor will check things like your:

• body mass index
• skin health
• blood pressure
• cholesterol

Many young men are living with anxiety, depression, or other mental health conditions. If you’ve been experiencing symptoms of a mental health condition, it’s also a good idea to talk with a doctor about an evaluation.

Many men become sexually active during their teen years or in their 20s. Get tested for sexually transmitted infections if you’ve had sex without a condom or other barrier method, especially with a new partner.

The Centers for Disease Control and Prevention (CDC) recommends that everybody between ages 13 to 64 should get at least one routine HIV test. People with frequent partner changes should get tested more often. 

Questions you might ask your doctor

• Am I a moderate weight for my height?
• Do I have a high chance of developing any future health issues?
• Is there anything I can do to improve my overall health?
• Are there any specific screening tests or vaccines I should get?

Screening tests

• Eye exam. The American Academy of Ophthalmology recommends that people with healthy vision should have a complete eye exam once in their 20s and twice in their 30s. Visit your ophthalmologist more often if you’re having problems with your eyesight.
• High blood pressure screening. The U.S. Preventive Services Task Force (USPSTF) recommends adults ages 18 to 39 get screened for high blood pressure every 3 to 5 years.
• Dental checkup. Get a complete dental checkup at least every 2 years, as recommended by a 2020 study.
• Testicular cancer screening. No standard screening guidelines exist for testicular cancer, but the National Cancer InstituteTrusted Source says it’s the most common cancer diagnosed in men ages 15 to 34. It’s important to make an appointment with your doctor if you have testicles and notice any changes in their size or shape.
• Cholesterol screening. The CDCTrusted Source recommends that people who are 20 years and older and at low risk for cardiovascular disease get their cholesterol checked every 5 years. If you have a high risk, get tested more often.
• Hepatitis C screening. The CDCTrusted Source recommends adults over age 18 get screened for hepatitis C at least once in their life.

Vaccines

• HPV vaccine. The human papillomavirus (HPV) vaccine can protect you against genital warts and certain cancers caused by HPV. The CDC recommends that everybody under the age of 26Trusted Source get vaccinated for HPV, ideally before having sex for the first time.
• Tdap vaccine. The Tdap vaccine protects against tetanus, diphtheria, and pertussis (whooping cough). The CDCTrusted Source recommends the Tdap vaccine for adults who didn’t receive the vaccine as adolescents. They also recommend getting a booster dose every 10 years or 5 years if you have a severe wound.
• Influenza vaccine. The CDCTrusted Source recommends all people over 6 months old get an annual flu shot, with few exceptions.
• COVID-19 vaccine. It’s a good idea for anybody eligible to get a COVID-19 vaccine. COVID-19 vaccines drastically decrease your chances of getting COVID-19 or developing severe disease.
• Varicella vaccine. According to the CDCTrusted Source, people who are 13 years or older and never had chickenpox should get 2 doses of the varicella vaccine at least 28 days apart.
• MMR vaccine. The CDCTrusted Source recommends that all teenagers without evidence of immunity against measles, mumps, or rubella should get the MMR vaccine.

Preventive care in your 40s

When you take advantage of regular checkups, a doctor can help you assess your risk of future medical problems. They’ll also screen you for medical issues you may not know you have.

With weight gain being more common in your 40s, you may be more likely to develop health conditions such as high blood pressure and high cholesterol. Continuing healthy habits like exercising regularly and eating a balanced diet can help prevent these conditions.

Questions you might ask your doctor

• Is my blood pressure within a healthy range?
• Are my blood glucose and lipid levels typical?
• Is my heart healthy?
• Do I need any additional screening tests?

Screening tests

• Colon cancer screening. The CDCTrusted Source recommends regular screening for colorectal cancer starting at age 45. If you have a heightened risk, like a family history, get tested earlier.
• Diabetes screening. The USPSTF recommends screening for type 2 diabetes in adults ages 35 to 70 who are overweight and repeating the test every 3 years if your blood glucose levels are healthy.
• Blood pressure screening. The USPSTF recommends that adults over age 40 get screened annually for high blood pressure.

Preventive care in your 50s

Most people need to connect with a healthcare professional more often in their 50s than when they were younger. Generally, visit a doctor at least once per year for a routine checkup, even if you don’t have any specific health concerns.

When you’re in your 50s, many types of cancer become more common and your immune system may not work as well as it used to. Getting all your necessary vaccines and taking steps to avoid infection can help you stay healthier longer.

Questions you might ask your doctor

• What are the pros and cons of taking medications to control high blood pressure?
• Should I be getting screened for prostate cancer with a prostate-specific antigen test (PSA)?
• What can I do to help manage my weight?

Screening tests and vaccines

• Shingles vaccine. The CDCTrusted Source recommends that adults over age 50 take 2 doses of the Shingrix vaccine 2 to 6 months apart to prevent shingles.
• Prostate cancer. The USPSTFTrusted Source recommends that men ages 55 to 69 talk with a doctor about being screened for prostate cancer with a PSA test.

Preventive care in your 60s

It’s common for men to have trouble maintaining a moderate weight as they get older. Continuing with healthy exercise and dietary habits is still necessary. But a slower metabolism might make attaining your weight goals harder.

Many men over age 60 also have some degree of hearing or sight loss. If you find you’re having trouble hearing or seeing, it’s a good idea to visit an ear or eye doctor for an exam.

The CDCTrusted Source currently lists heart disease as the leading cause of death in the United States. Your risk of heart disease increases with age, but keeping your cholesterol and blood pressure under control can help reduce your chances of developing it.

Questions you might ask your doctor

• Am I at risk of developing heart disease, and what can I do to lower my chances of developing it?
• Are there any medications I should take to lower my risk of heart disease?
• What dietary changes can I make to improve my overall health?

Screening tests and vaccines

• Pneumococcal vaccine. The CDCTrusted Source recommends the pneumococcal vaccine for all adults over age 65 to prevent disease caused by the bacteria Streptococcus pneumoniae.
• Abdominal aortic aneurysm screening. The USPSTF recommends that men between the ages of 65 and 75 who have smoked get screened for abdominal aortic aneurysm.
• Fall risk screening. The American Geriatrics Society and British Geriatrics SocietyTrusted Source recommend annual screening of all adults over age 65 for fall risk.

Preventive care in your 70s and beyond

Men age 70 and over tend to have weaker immune systems than younger men, so it becomes even more important to get your annual flu shot.

While men typically have a lower risk of developing osteoporosis than women, the National Osteoporosis Foundation recommends that men over age 70 get a bone density test.

Questions you might ask your doctor

• What can I do to lower my chances of infection?
• What can I do to increase my bone mineral density?
• How much should I be exercising?

Finding affordable preventive care

The Affordable Care Act requires all insurance companies to cover preventive health services recommended by the USPSTF without a deductible or copayment unless your plan is grandfathered in.

If you don’t have insurance, you can find low-cost healthcare at community health clinics in your area. You can search for community health clinics here.

The bottom line

While you can’t control your genetics, you can reduce your risk of developing many diseases by getting all your recommended health screenings and vaccines. Even if you’re healthy, it’s a good idea to visit a healthcare professional regularly for checkups.

Men under age 50 with no particular health issues may only need to get a checkup once every 2 to 3 years. It’s generally a good idea for older men to visit a doctor at least once each year for routine tests.

Watching frightening films can give you much more than a good scare, they can also help relieve stress and anxiety. (Yes, really.)

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Feel better after watching a scary movie? You’re not alone in the dark. Art by Wenzdai Figueroa

Monsters under the bed, zombies rising from the grave, and chainsaw-wielding maniacs aren’t exactly the first things that come to mind when one is trying to conjure soothing images.

Yet, for many horror movie aficionados, part of the draw of fright cinema is finding a certain degree of comfort nestled within the thrills and chills.

But, lest you raise an eyebrow at the notion of finding reprieve in the genre of blood-curdling screams, know that there’s not only validity to the idea… there’s precedent.

In an interview for the documentary “Fear in the Dark” (1991), acclaimed director Wes Craven (“A Nightmare on Elm Street“, “Scream”) famously stated that “horror films don’t create fear, they release it.”

Though succinct in delivery, Craven’s message nonetheless spoke to a layered truth: Our engagement with the things that frighten us can be its own form of catharsis.

More than just the embodiment of the time-honored chestnut of “facing your fears,” the contained adrenaline of a horror movie might actually be good for some viewer’s frame of mind.

Indeed, the beneficial qualities of fright flicks has become such an engaged topic of late, even the Mistress of the Dark herself, Elvira, got in on the action with a recent Netflix promo that cast her as fright therapist offering to “prescribe” horror movies for what might ail you.

Of course, part of the fun of digging into the discussion of horror’s beneficial nature is knowing that for a great number of years (and to many still), there were those in academia who saw no benefit to the genre at all.

“In the 30s, there was a lot of anxiety about what people consumed and whether it transformed them — especially children,” said Andrew Scahill, PhD, an assistant professor in the English department at the University of Colorado Denver and the author of “The Revolting Child in Horror Cinema.”

“There was a worry over what people get titillated by in the horror genre,” Scahill said. “Early criticism on film came from this place where horror cinema was seen as enabling sadism, essentially — that it gave flesh and body to fantasies that should not be reinforced.”

But as film continued to impact popular culture, scholars began to change their consideration over how it was received.

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Building resilience scream by scream

Initially thought of as a passive activity, critics and academics took note of the fact that the filmgoing audience instead operated as active receptors to the material presented to them. Thus, their engagement with darker material might actually speak to a deeper need beyond surface titillation.

“Thinking about what [horror] offers us, how could that be in any way pleasurable? Why would we subject ourselves to negative affect? It seems counterintuitive to any evolutionary picture of humanity,” Scahill said. “Today, we have what we would call ‘surrogacy theory,’ which essentially says horror films allow us, in a way, to control our fear of death by giving us a surrogate experience.”

“Our body is telling us we’re in danger, but we know that we’re safe in these cushy theater seats,” Scahill added. “Allowing yourself to be triggered in a safe environment can actually be a process of therapy.”

According to Kurt Oaklee, MA, MFT, founder of Oaklee Psychotherapy in San Francisco, California, the audience’s surrogate experience with horror films is akin to the practice of exposure therapy, wherein a patient is presented with stressors in a controlled environment to reduce their impact over time.

“[Horror] can actually teach us how to handle real-world stress better,” Oaklee said. “During a stressful film, we are intentionally exposing ourselves to anxiety producing stimuli. We usually don’t engage in the same unhealthy coping mechanisms that we utilize in real life. We learn how to manage the stress in the moment. This practice can translate to helping us manage everyday stressors and fears.”

Admittedly, the concept of using horror films as a “contained trigger” to affect a form of release may just be one of the ways audiences are looking to horror films as a means of catharsis.

For marginalized individuals, horror’s active engagement with the concept of otherness may serve as a message of empowerment.

For others, horror’s ability to use metaphor and give tangible flesh and body to subconscious fears might allow those things to be conceptualized and compartmentalized.

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Horror movies can help us face our fears

Intrigued by horror’s potential to empower, filmmaker Jonathan Barkan set out to explore the genre’s engagement with mental health in a forthcoming documentary on the subject, aptly titled Mental Health and Horror.

Barkan says he recognized the genre’s cathartic malleability early on while dealing with the real-life tragedy of his sister’s battle with cancer.

“I just knew that there was some faceless, invisible monster that was attacking her,” Barkan said of the experience. “Horror became a way to face that monster and, more importantly, to see that monster, that evil, vanquished.”

Galvanized by the genre’s ability to promote empathy and face down the ineffable monsters of our daily lives, Barkan’s exploration of how others use horror to heal and grow speaks to the wider impact of our engagement with these movies that are so often dismissed as having little moral value.

“I’ve learned that so many people see and use horror in so many different, unique, and beautiful ways to help their mental health,” Barkan said. “The ways that we engage with horror are as diverse and amazing as the genre itself.”

Feeling fear in a safe space can be a big relief

And, as it turns out, turning to horror movies for relief isn’t just for the die-hards (pun intended).

According to Business Insider, in May of 2020, during the height of the COVID-19 pandemic, horror sales on the digital movie app Movies Anywhere were up 194 percent from the previous May. At a time when the world was facing horrors of its own, audiences still looked to genre material for escape.

Global crisis notwithstanding, Oaklee believes this uptick in the hunger for horror cinema makes perfect sense.

“It’s not unusual for people to be drawn to thrillers or horror movies in times of high stress,” he said. “Horror movies force you to be hyper-focused. The ruminating, anxious mind is no longer spinning out on the stressors of the world. Instead, your body is in fight-or-flight mode, and nothing matters except the terrifying monster on the screen. During a global pandemic, that is very inviting.”

In fact, Oaklee pointed to a 2020 study published in the journal NeuroImage, which found that scary movies can indeed trigger our body’s fear circuit, producing a “fight or flight” response just as a frightening event in real life can.

Because of this, Oaklee noted that horror movies can negatively affect some people, particularly those who are more sensitive to anxiety, as what they’re watching on screen can increase feelings of stress and panic.

But for others, he said the continual building and release of tension that’s a core part of the horror-movie viewing experience, can help relieve stress from their everyday life, leaving them feeling more empowered and resilient when the credits roll.

So, if you’ve ever turned to Dracula, Freddy, or any other manner of phantom for a small measure of comfort after a long day, know that you’re not alone.

Astute pop culture historians have long noted horror’s ability to use the dark lens of the fantastic to confront contemporary issues (ex. Frankenstein tackling the “God vs. science” debate of the day, Godzilla being a direct response to the use of atomic weapons, etc.), and mercifully have also begun to recognize its propensity for healing.

Of course, beyond the allegory and psychology of fright, it’s also just plain fun.

Sometimes, the best thing that we can do for ourselves is to check out of the real world and check into something that brings a smile… and possibly a scare or two along the way.