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.
3 comments
Why Whole-Grain Rice a healthier choice than white rice?
Whole-grain rice comes in various colors, including gold, purple, red, and black, but the most common type is brown. This refers to the natural color of the grain rather than a specific variety.
When rice is milled and polished to remove the bran and germ, only the starchy endosperm remains, resulting in white rice. Unfortunately, this refining process also removes important nutrients. In contrast to white rice, brown rice is richer in fiber, several B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron. Studies indicate that replacing white rice with brown rice may help improve blood sugar levels and assist with weight management.
You can find various types of brown rice at the store, including aromatic long-grain basmati rice (popular in Indian dishes) and jasmine rice (a favorite in Thai and other Southeast Asian cuisines). To cook brown rice, combine one cup of rice with about two cups of water (or low-sodium vegetable broth) in a saucepan with a lid. Bring it to a boil, then reduce the heat, cover, and let it simmer for 45 to 50 minutes. For convenience, consider cooking a large batch and freezing individual portions for up to several months.
According to a recent Japanese study that was written about in the January 2024 edition of JAMA Network Open, a smartphone-based mall walking program could inspire people to get more active.
The study examined step records from 217,344 mall patrons who carried a free smartphone step-tracking app. After walking 1,000 steps at the mall, participants received a digital coupon to participate in a lottery for shopping points.
Researchers collected daily step count data for the entirety of 2021. They discovered that on days when individuals engaged in the mall walking program, they averaged over 1,200 additional steps compared to days they didn’t participate. Notably, women and those aged 65 and older exhibited the most significant increases in their daily step counts.
The authors highlight that malls can be an excellent environment for walking, offering a spacious and safe area free from the complications of poor weather or heavy traffic.
This research is still being monitored.
Photo by Jonathan Borba from Pexels
Here’s what the latest research suggests. Intermittent fasting, which involves following a strict eating schedule to aid weight loss, is becoming increasingly popular. But does it really work?
Recent studies indicate that intermittent fasting might offer similar or even slightly better benefits for weight loss compared to traditional calorie-restriction diets. One of its key advantages is its simplicity, which can make it easier to stick to than other weight-loss plans.
Timing Your Eating
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
Hey friends!
As I sit down to write this post, I’m feeling so refreshed and full of self-love. My mental health is in such a good place, and honestly, I haven’t felt this light and joyful in a while. This is the energy I want to stay in forever!
So, last Sunday after church, we decided to visit this place I’d been seeing everywhere—it kept popping up every time I searched for cool spots to check out in Glasgow. And honestly? We loved it. We spent the afternoon wandering through the Hunterian Art Gallary, taking in artwork from centuries past, created by some truly talented hands. Each piece had its own unique touch, but one artist really stood out to me: James Whistler. His work is bold, striking, and has a style that feels so confident. I could feel his personality come through in every brushstroke—it’s like the painting was speaking for him.
Before I go into sharing all the photos I snapped, let me give you a little background on the Hunterian Museum itself. It’s actually the oldest public museum in Scotland, and it houses an incredible collection spanning art, science, and the humanities. This collection is located at the University of Glasgow.
While I was poking around the website before writing this post, I came across this description that perfectly sums up what the Hunterian is all about: it's a space for exploration and experimentation, for enjoyment and reflection, and a hub for fostering equity, justice, and diversity in society. I love that this place is not just a museum but a community of ideas. They also offer learning opportunities for students at the University of Glasgow, which is pretty awesome.
What can you expect to see here?
You’ll find works by some big names like Whistler, Rembrandt, Rubens, and Mackintosh, as well as newer pieces by contemporary artists. Some of the highlights include Chardin's A Lady Taking Tea, Rembrandt's The Entombment, and Gavin Hamilton's Hector's Farewell to Andromache. I love that they’re also featuring a lot of women artists and other underrepresented voices.
The Hunterian Art Gallery also has one of Scotland's largest print collections, a sculpture courtyard, the Mackintosh House (which is a whole experience in itself), and they always have some contemporary art exhibitions on display. Admission charge for the Mackintosh House is (£10/£6) - last admission 4.15pm.
Here are the details you need if you want to visit:
- Entry: Free!
- Opening times: Tuesday–Sunday, 10am–5pm
- Getting there: It's part of the University of Glasgow campus, which is about 3km west of the city centre. You can hop on the subway to Hillhead Station or take buses 4 and 4A from the city centre to University Avenue. There’s also bike parking if you're cycling in!
- Address:University of Glasgow, 82 Hillhead St, Glasgow G12 8QQ
Quick history lesson!
The Hunterian dates back to 1807, thanks to a bequest from Dr. William Hunter an Anatomist, who left his vast collections to the University of Glasgow. Originally, everything was housed together, but over time, different sections moved around campus. Now, the zoology collections are in the Hunterian Zoology Museum, the art collections are in the Art Gallery, and books and manuscripts are in the University Library. It's all part of this rich, sprawling collection that’s worth exploring!
Honestly, this place has so much to offer, and I highly recommend checking it out if you're ever in Glasgow. It’s more than just a museum—it’s a whole experience that makes you think about art, culture, and the world in a new way.
These photos were taken on Sunday, September 29th, 2024, between 12:02 to 12:39 PM.
Time to share some photos with you all!
Subscribe to:
Posts (Atom)