So what can night owls do: force themselves to integrate by sacrificing their lie in? 'It's the worst thing you can do' says Professor Till Roenneberg, professor of chronobiology at the Institute of Medical Psychology at Ludwig-Maximilian University in Munich. This is because people's sleep pattern is half determined by genetics. The other half correlates with their age and environment. Getting less sleep is unlikely to realign your genetic tendencies.

Our bodies evolved to coordinate with the rise and fall of the Sun. We should feel sleepy as the light dissipates. But modern life, with its artificial light and modern devices, such as computers and smartphones, means we have deviated. Now we are exposed to more light for longer periods of time, keeping our bodies awake longer. For night owls, who already tend to sleep later, this delays things even further.

One solution, beyond changing society's early-start tendencies, is to reorient our body clock by manipulating our exposure to light By taking more sunlight in the morning and minimising the amount of artificial light we are exposed to in the evening – particularly on electronic devices - we can rebalance our bodies to feel sleepy earlier. It's far from easy, but better that than losing your whole weekend to sleep. 

词汇表 in sync 同步的

disparity 差异

pattern 模式，习惯

relate 联系，与…一致

rhythm 规律

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