According to scientists in the UK and Australia, simple changing of sleeping habits can change people’s body clock and improve their health (image via: bbc news)

Changing sleeping habits for “Night Owls”

A “night owl” describes a person who tend to stay awake until night or early morning.   

Being a “night owl” is not good for human’s body.  A study found, early deaths are 10% more likely happening to night owls than morning people. Mental and physical illnesses are also more probably attacking people who go to bed late having difficulties to wake up early, according to the research.

Scientists found 21 “extreme night owls” who were going to sleep, on the average, at 2.30 a.m. and still sleeping even until after 10 a.m. 

The reason why people sleep at night because human has a circadian rhythm or natural body clock that control the sleep-wake cycle for 24 hours. The body clock automatically follow the sun when it rise and set.  However, not all people’s clock body are same, some of them are later than other.  

According to scientists in the UK and Australia, simple changing of sleeping habits can change people’s body clock and improve their health. 

The researchers advise to “night owls” to make a consistent bedtimes schedule, trying to wake up and going to sleep 2-3 hours earlier than usual. If people wake early, they have time to go outside getting plenty morning sunshine. The researchers also recommend to eat breakfast as soon as possible and exercise only in the morning.

They encourage people for making schedule for lunch and dinner. It is advise to eat nothing after 7 p.m.  In the afternoon, “night owls” must avoid caffeine and naps.  

The analysis by the University of Birmingham, University of Surrey and Monash University showed people had successfully changed their circadian rhythm two hours earlier in the day after three weeks. 

The journal Sleep Medicine revealed opposite results, some people did not feel the changing, yet their reaction improved and levels of sleepiness, stress and depression lessen. 

Debra Skene, Professor from the University of Surrey, said arranging simple habits could help “night owls” adjust their body clocks and increase their both physical and mental health. 

Source: https://www.bbc.com/news/health-48558309