Struggle to wake up in the morning? Feel more alert as the day goes on? Have more energy in the evenings? You might be an “evening” chronotype, meaning your body clock is most active later in the day.
Scientists have linked being a night owl to negative outcomes like higher chances of depression and displaying Dark Triad personality traits. However, a new British study shows that evening chronotypes may have superior cognitive function compared to morning types.
Respecting your natural body clock, managing light exposure, prioritizing sleep, and using naps wisely can help night owls thrive in a world that often favors early risers.
Honor your chronotype
It’s essential to honor your evening tendencies as they reflect your biological characteristics. Certain genetic factors and age play a role in determining your sleep preferences.
Exposure to light can change your body clock
Getting sunlight in the morning and avoiding it later in the day can help align your body clock. Blue light exposure should also be limited, especially at night, to support healthy sleep patterns.
Make sure you get enough sleep
Respecting your chronotype is crucial for overall health and well-being. Lack of sleep, stress, and a misaligned body clock can lead to various health problems in the long term.
Use naps wisely
Short naps taken in the late morning or early afternoon can improve performance later in the day. The coffee-nap trick, where you drink a cup of coffee before a short nap, can help you wake up feeling refreshed and alert.
By following these strategies, night owls can thrive in a world that often prioritizes morning routines and early risers.
About our experts
Professor Russell Foster is a Director at the Nuffield Institute of Ophthalmology and the Institute of Sleep and Circadian Neuroscience at the University of Oxford.
Professor Martha Mellow is a researcher in molecular chronobiology at the Ludwig Maximilian University in Munich.
Source: www.sciencefocus.com
