1630) by Matthias StomĪ night owl, evening person or simply owl, is a person who tends or prefers to be active late at night and into the early morning, and to sleep and wake up later than is considered normal night owls often work or engage in recreational activities late into the night (in some cases, until around dawn), and sleep until relatively late in the day. ( Learn how and when to remove this template message)Ī Young Man Reading by Candlelight (c. ( May 2022) ( Learn how and when to remove this template message) ![]() ![]() Relevant discussion may be found on the talk page. Please help improve this article by verifying its references and removing any that are not reliable or do not support the article. “Read a book or play a card game or whatever,” she said.Įat and exercise earlier: Night owls naturally prefer to eat late, which has been shown to be associated with weight gain and higher obesity, Zee said.The verifiability of the claims made in this article is disputed. You can’t turn off the blue light from your television, but you can turn off the TV. It casts a yellow tint upon your screen so you get less blue light exposure, Klerman said. You can also download a free app called f.lux. You can do that on your computer as well so the color is more in the amber or reddish orange range, which doesn’t suppress melatonin,” Zee said. “You should put filters on your phone to change the color of your display. Before you run screaming for the exit, there are ways to tweak your device. Yes, that means turning off your smartphone, laptop, gaming device and TV a lot earlier than you may want to. Go dark in the evenings: The flip side of the circadian reset is to turn down the lights at a much earlier time in the evening, especially blue light from electronic devices, which “only pushes your biological clock later,” Klerman said. “Continue to extend brighter light intermittently throughout the entire morning.” Those are easier for many of my patients because you can put them on in bed, and then get up and walk around with these glasses while you are brushing your teeth and getting ready.”ĭon’t stop there, Zee added. If you do that, then I suggest using light (therapy) goggles. “The problem with these lights is that a lot of people don’t wake up to them or keep shutting them off. Getting natural light in the winter isn’t easy, so some people use products that brighten slowly until the alarm sounds. Use natural sunlight if possible, or turn on artificial lights, especially those in the blue spectrum, which tells the body to wake up. You are also training all your rhythms, whether it’s sleep, blood pressure, heart rate or your cortisol rhythm to be earlier.”įlood your eyes with light as soon as that pesky alarm goes off. “The strongest reset for the circadian system is bright light,” Zee said, “Light in the morning changes the oscillation of your circadian clock genes at both a cellular and molecular level. Sleeping with even a small amount of light may harm your health, study says Too much light may disrupt your sleep and raise risk of heart disease and diabetes, study said. Let there be morning light: The first and most important change is to control the timing and type of light you see every morning, Zee said. ![]() Sleep experts have several techniques to alter your body clock if you’re willing to do them. While you might not be able to change your genetic predisposition, you don’t have to let it control you. Night owls also have higher levels of visceral body fat in the abdominal region, a key risk factor for type 2 diabetes and heart disease. Studies have shown evening types are more likely to skip breakfast eat more later in the day and use more tobacco, alcohol and caffeine. Your body clock also directs when you feel hunger, feel sluggish, and are peppy enough to exercise, so being a night owl may have a downside for your health. Night owls, however, secrete melatonin much later, pushing peak activity and alertness later into the afternoon and evening. If you’re an innate early bird, your circadian rhythm releases melatonin earlier than the norm, energizing you to become more active in the morning. Your inherited sleep chronotype may alter that process. ![]() Night owls at high risk of certain chronic diseases, study says Cheerful young asian chinese man watching movies on tv at home late in evening.
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