The term “night owl” refers to a person that sleeps late at night and wakes up late in the morning. A night owl usually has poor quality of sleep and is prone to unhealthy habits. That person may also be at a higher risk of being depressed. To put it simply, night owls have a different biological clock than day persons, which are healthier people. It is stated that 20% of the population (that means 2 out of 10 people) are night owls.
Is there a way to improve a night owl’s lifestyle? Hopefully, there is.
A new international study, conducted by researchers from the University of Birmingham and the University of Surrey in the UK, along with Monash University in Australia, showed that “over a three-week period, it was possible to shift the circadian rhythm of 'night owls' using non-pharmacological and practical interventions.”
Twenty-two healthy individuals participated in the study. For a period of three weeks participants in the experimental group were asked to:
• Wake up 2-3 hours before regular wake up time and maximise outdoor light during the mornings.
• Go to bed 2-3 hours before habitual bedtime and limit light exposure in the evening.
• Keep sleep/wake times fixed on both work days and free days.
• Have breakfast as soon as possible after waking up, eat lunch at the same time each day, and refrain from eating dinner after 7pm.
The results highlighted an increase in cognitive (reaction time) and physical (grip strength) performance during the morning when tiredness is often very high in 'night owls', as well as a shift in peak performance times from evening to afternoon. It also increased the number of days in which breakfast was consumed and led to better mental well-being, with participants reporting a decrease in feelings of stress and depression.
I might try this out myself since I also am a night owl.
Find out more about the study over at EurekAlert!
(Image Credit: Pettycon/ Pixabay)