For some, the day begins before the sun's first light. They lace up their running shoes, nourish themselves with a healthy breakfast, all before the world stirs from its slumber. The concept of rising early might seem daunting to those accustomed to late nights, prompting the question, can one transform from a night owl to an early bird?
Michelle Drerup, a leading expert in behavioral sleep medicine at the Cleveland Clinic, assures it's a feasible transition, albeit a challenging one. "It can be tough for a typical night owl to feel energized upon waking, particularly during the initial phase of this transition," she explains.
Our inclination to be an early bird, a night owl, or somewhere in-between is referred to as our 'chronotype'. This determines when we feel most awake and alert and when we feel drowsy throughout the day.
The interplay of nature and nurture determines our chronotype, according to scientific research. From a biological viewpoint, several genes dictate whether we are more active during the night or the early morning, explains Drerup.
A 2019 study featured in Nature Communications revealed that numerous genes linked to morning preferences influence our circadian rhythm, our innate sleep-wake cycle. This, in turn, determines our chronotype.
Environmental factors also play a significant role. People often engage in daily activities that align with and reinforce their chronotype. For instance, night owls tend to be more alert during the evening, opting to exercise and socialize at this time. These stimulating activities further encourage their late-night tendencies.
Given the impact of environmental influences, it's possible to alter your sleep-wake pattern. If you aspire to rise earlier, Drerup suggests making this transition gradually. Adjust your alarm to wake you 15 to 20 minutes earlier every few days over several weeks until you reach your desired schedule.
Consistency is the secret to success. Drerup warns that night owls often falter here. "As the workweek progresses, they start to adjust. However, late weekend nights and lazy mornings disrupt the momentum they've built."
To aid the transition, limit light exposure an hour before bedtime, especially from screens. Light inhibits melatonin production, a hormone regulating our circadian rhythm. Conversely, expose yourself to light immediately upon waking to cease melatonin production.
Avoid stimulating activities late in the evening. Instead of exercising at night, try working out in the morning or afternoon. You may also need to shift your meal times to earlier in the day.
If being a night owl works for you, there is no reason to change your sleep schedule. But staying up late becomes an issue when you must wake up early for work and school. This can lead to sleep deprivation, which can seriously harm your health, such as by increasing your risk for high blood pressure and type 2 diabetes.
This article was originally published by Live Science. Read the original article here.
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