![]() If you’re an early bird, consider yourself a lucky one! Being able to rise early with energy is something many yearn for. Work backward by at least eight hours from the time you need to wake up and set a reminder to start shutting down and getting ready for bed at that time. Get some sunshine first thing in the morning and throughout the day to keep your melatonin high enough for adequate sleep, and limit artificial light before bedtime to help keep your circadian rhythm in balance and if possible use blue light glasses to keep you on a healthy sleep-wake cycle.Do your best to make sleep sacred by following a pre-bedtime routine.Try streamlining your morning routine so you can sleep in as long as possible.If you’re a night owl that needs to be bright eyed and bushy tailed in the morning, try making more time for sleep by following these tips. ![]() But unfortunately, that is easier said than done. The importance of getting regular and sufficient amounts of sleep can be beneficial to your health and longevity. Not getting enough sleep can accumulate a sleep debt that can be hard to repay. If you have the choice, try for a better way. The best option is, of course, to see if you can get a work schedule that fits your night owl needs. Get Better Sleep as a Night Owlįor years, you may have functioned on less sleep, with less than the recommended 7 hours a night, or have had to set four alarm clocks to wake up each morning. Most people are actually in between, but no bird has been linked to that so far. A lark (or early bird) can often spring out of bed with or without an alarm clock, are more active in the morning, and hop in bed relatively early each night. Anytime you hear the saying “the early bird gets the worm” or hear someone talk about being a night owl, that’s what they’re referring to! If you’re an owl (or night owl), you tend to enjoy sleeping in, are more active in the late afternoon, and find that you can be productive working late into the night. To make chronotyping easy to understand, bird terminology was introduced. Building upon Öquist’s work, a questionnaire focused on determining morning versus evening tendencies was created, and is still widely used today to assess people’s unique sleep-time preferences. In the 70’s, Swedish researcher Öquist introduced chonotypes, essentially a way to describe the difference in the daily sleep activity rhythms in humans. Since the emergence of modern sleep science in the last century, scientists have discovered so-called ‘rest-activity cycles’ in human and animals. Mostly driven by genetics, your tendency to be active in the morning or evening will have a big impact on when you are most alert, productive, and creative, and on how you (and your significant other) sleep. Read on to find out if you’re a night owl, and some tips to get quality rest. Although your preference for sleep is set to a later time, there are still ways to get the rest you need and have that morning energy. Often times your family is heading to bed at a normal hour, while you are still wide awake with no plans of going to sleep anytime soon. Share on Twitter Share on Facebook Share on Linkedin Share via Email
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