6 of the rules of a healthy lifestyle for owls
Health / / December 19, 2019
Be a man of the night - so do not get enough sleep, almost not see the sun and people. If all the items seem close and familiar, then these tips are just for you.
1. Sleep at least seven hours a night
Problems such as reduced immunity or distraction, do not arise from the fact that you go late, but because they do not get enough sleep.
Owls, like everyone else, you need every day to sleep for 7-8 hours.
If you want to maintain health and at the same time have to wake up early, only two options: either change the schedule or to learn how to go to bed early, no matter how difficult it may be.
2. Receive as much light
People who are late to lie down and get up late, almost do not see sunlight. And it is fraught worsening of mood or even depression.
The easiest way to keep a positive attitude - to begin the day with a half-hour walk in the street. Another option - to buy a fluorescent lamp, which helps compensate for the lack of this very light in the evening.
Furthermore, the combination of the early (to the extent possible) doses of sunlight with minimal use of artificial night rhythm is able to adjust. Of course, if you want to be a little lark.
3. Control appetite Night
Owls tend to later, and a hearty dinner, and it's not very useful. already provedEvening Chronotype Is Associated With Metabolic Disorders and Body Composition in Middle-Aged Adults.People, nocturnal, more likely to suffer from obesity and diabetes.
Does this mean that you have to live almost from hand to mouth? Of course not. But at night, try to eat only light meals and only in that case, if you feel a real hunger.
4. Find time for physical activities
As the expert in the study of sleep Grendner Michael (Michael Grandner), night owls are more prone to cardiovascular disease. Perhaps because they are out of sync with the rhythm of nature - hence the additional stress on the body.
regular training - a good way to maintain a healthy heart.
Owls important to choose the right time for them: afternoon and evening - a good time to hike to the gym, but intense exercise at night threatened more later bedtime.
However, jogging or yoga session will only help to fall asleep faster. So experiment with the schedule and find it later, when you are still vigorous enough for this kind of training.
5. Make communication a priority
A common problem owls, especially those working remotely - the lack of social interaction. Given that loneliness can bring deathLoneliness and Social Isolation as Risk Factors for Mortality., This problem is very serious.
Here are a few solutions. Firstly, as far as possible to attend all the parties with friends. Second, find a company that meets in the evening (library club for night owls, why not?). Third, work in public places (cafes or coworking) if you are a freelancer or a remote employee.
6. Go to sleep, feeling tired
This rule applies to everyone, but is especially important for owls. After all, they are specifically trying to sleep early if you want to catch a morning flight or meeting. But "early" in this case means "impossible."
Trying to sleep without experiencing fatigue, insomnia only intensifies: the more time you toss and turn in bed, the more the brain associates it with wakefulness rather than sleep.
The best thing you can do for the sake of the early lift - is to reduce artificial lighting and avoid the TV, computer and phone. Then it will be easier to understand, when the body to prepare for sleep.