![]() ![]() ![]() It allows your body to become accustomed to the change gradually. According to Bill Fish, certified sleep coach with, your best bet is probably to adjust the time you go to bed and the time you wake up by only 15 minutes per night. To switch from being a night owl to an early birdwill take time. Once you have it in place, the key to keeping it there is routine.” Temperature, melatonin and timing of exercise and meals are other key components to shifting sleep phase. Keep electronic devices out of the bedroom. Limiting light exposure at the right times is also key – dimming lights and blocking alerting colors of the spectrum like blues and greens. “The most powerful weapon you’ve got for doing that is light – re-timer glasses, light boxes, and most importantly, going outside. What can you do? Can you fight biology if you’re genetically predisposed to being a night owl or a lark? The good news is that you can change.Įllen Wermter, a nurse practitioner with the Charlottesville Neurology and Sleep Medicine, says that the first question she would ask is, “Do you really need to make the switch and be an early bird?” If so, you can shift your phase. Or maybe you’re concerned with the health risks that come with hitting the hay late. Perhaps your job or lifestyle dictates that you need to make the switch from late nights to earlier bed times. Making the shift from night to morning bird They tend to weigh more, have higher blood pressure, take more risks and unfortunately die sooner than their early rising counterparts.They’ll also eat more and make poorer diet choices than early risers.They’re more likely to be habitual users of tobacco and alcohol.People who go to bed late experience a higher risk of depression.Some data suggests that they tend to be more productive and have more stamina during the day.īut is it better to be a night owl or a lark? Most of the research points favorably to the larks. ![]() This pattern may leave them sleep deprived, especially when their work or school lives don’t jive well with their preferred sleep times. It’s speculated that night owls experience a type of chronic jet lag because they like to stay up late and sleep later. It found that night owls had less white matter, a type of fatty tissue in the brain, which raises their risk of depression and impairs cognitive function. Studies conducted by Aachen University in Germany used brain scans to determine who the larks and night owls were in a group of men and women. Each are shaped by biological and genetic forces, but also by lifestyle, mood, how you think and sleep. ![]() Early birds are also called larks, while night owls are still night owls. The word chronotype describes individual tendencies toward the timing of activity and rest each day. Scientists use different terminology to describe the distinct kinds of sleepers – chronotype. We’ve got answers galore from our experts, so read on… Understanding your sleep ‘chronotype’ You probably have a good idea of which category you fall into most of the time, but you might not know why or how to switch over into the other camp. And early birds, the ones who subscribe to the early-to-bed-early-to-rise regimen. Night owls who have energy well into the evening and go to bed late. There are two kinds of sleepers in this world. More importantly, can you make the switch from late night bedtimes to hitting the hay early? ![]()
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