Advice to Change Your Night-Owl Way of Life

Reclaiming a better nighttime sleep can significantly enhance your health, but it requires patience and effort to adjust your habits. If you often find yourself awake until the early hours and sleeping in, or if you feel more creative and productive in the afternoon or evening, you may be a night owl—quite different from a morning lark, who rises with the sun and sleeps early.

For a long time, experts believed there weren't significant health differences between night owls and morning larks as long as you get the recommended seven to nine hours of sleep. However, new insights suggest it might be beneficial to reconsider your sleep patterns.

Risks of Being a Night Owl

Recent studies indicate that being a night owl can increase the likelihood of developing various health issues. For instance, research found that individuals who identified as night owls had a significantly higher risk of developing diabetes compared to those who are morning larks. Night owls also tend to have a higher chance of being overweight and may engage in unhealthy behaviors, such as excessive drinking, smoking, poor eating habits, and insufficient sleep. Even when accounting for these lifestyle factors, the risk of diabetes remained elevated among night owls.

Moreover, another study indicated that going to bed later than 10 p.m. is linked to a higher risk of obesity, particularly among those who sleep fewer hours compared to morning larks.

Consequences of Inadequate Sleep

Night owls typically experience less sleep than morning larks, adding to their health risks. Sleep is crucial for the brain to eliminate toxins and consolidate memories. Insufficient, low-quality sleep can lead to poor focus, increased risk of accidents, weakened immunity, and various diseases, including diabetes, heart disease, and depression.

Embracing Nighttime Sleep

Humans are naturally wired to sleep best during the dark hours. Getting quality sleep in the dark maximizes the restorative benefits of sleep. If you're a night owl and stay up late, you're likely not taking full advantage of this natural sleep cycle.

Strategies for Success

To successfully shift your sleep schedule, adopt good sleep hygiene practices:

- Exercise regularly but avoid intense workouts close to bedtime.

- Steer clear of alcohol and spicy foods in the evening.

- Establish a relaxing bedtime routine: dim the lights, turn off screens, and engage in calming activities like reading.

- Create a comfortable sleep environment: sleep in a cool, dark room with cozy bedding.

Adjusting Your Sleep Schedule

While the evidence is compelling, there’s no one-size-fits-all approach, and it may be worth trying to shift your sleep pattern, especially if you aren't getting enough sleep or if most of it isn't happening during the dark hours.

Here’s how to make gradual changes:

1. Set a Bedtime Goal: Aim for a bedtime between 11 p.m. and 1 a.m. to ensure you get a minimum of five hours of sleep in darkness.

2. Go to Bed Earlier Gradually: Shift your bedtime 20 minutes earlier every five days until you reach your target. For instance, if your current bedtime is 1 a.m. and you want to aim for 11:30 p.m., follow this schedule:

- Sleep at 12:40 a.m. for five nights

- Sleep at 12:20 a.m. for the next five nights

- Sleep at midnight for five nights

- Sleep at 11:40 p.m. for five nights

- Finally, sleep at 11:20 p.m. moving forward.

3. Consider Melatonin: Taking melatonin, a natural hormone that regulates sleep cycles, may help until you reach your goal bedtime. For the best results, consult your doctor about a prescription version.

4. Set a Consistent Wake Time: Don’t oversleep—wake up at the same time every day, ideally by 9 a.m. to help train your brain.

5. Be Patient: After reaching your new bedtime, it may take about 90 days for the new schedule to become established. While it might not be easy, it can lead to better sleep, improved health, and enhanced well-being.

If you are struggling to sleep; read this.

Photo by Kinga Howard on Unsplash