The opposite of a night owl is an early bird – a lark as opposed to an owl – which is someone who tends to begin sleeping at a time that is considered early and also wakes early. Night owls who are involuntarily unable to fall asleep for several hours after a normal time may have delayed sleep phase disorder. 1630) by Matthias StomĪ night owl, evening person or simply owl, is a person who tends to stay up until late at night, or to the very early hours of the morning. may not seem like such an ungodly hour after all.A Young Man Reading by Candlelight (c. The hormonal changes throughout your lifespan bring you to peak eveningness in late adolescence, while morningness increases with age. You can also bank on gradually becoming more of a morning person as you age. Melatonin can also be useful in developing a new sleep pattern. Williams suggests for night owls who want to increase control over their rhythm to develop a more mindful routine in the evening hours by limiting light exposure, especially blue light (so if you’re reading this on your iPhone at midnight, you may want to step away from the screen for sleep’s sake). Luckily you don’t necessarily need to uproot your life to move into the country for better sleep habits. “So yes, we can manipulate our rhythm.” He notes that in his research he found that urban living promotes eveningness because of the evening light exposure while rural living does the opposite with more exposure to natural light in the day. “There is a clear environmental effect,” Williams says. Adrian Williams, a professor of sleep medicine at King’s College in London, even though genetics determine the bulk of our sleep patterns, there are still ways we can make changes to our circadian rhythm. However, not all hope is lost on night owls wanting to conform to a world that seems set up for the success of larks. You can fight it all you want, but ultimately, your body’s rhythm is already decided for you.
While there are a number of genes at play when it comes to determining the way your biological "clock" is wound, the Period 3 gene in particular dictates up to 52 percent of a person’s morning or evening preference.
Extreme morningness or eveningness is genetically predetermined, making it incredibly difficult for a night owl to convert to a lark or vice versa. It turns out, I may be out of luck when it comes to being a bright-eyed and bushy-tailed morning person. Yet, by midday, I was struggling to keep my eyes open, and when the sun went down my mind woke up, making it difficult to adhere to my early bedtime. I forced myself into bed when I wasn’t tired. I was drinking lemon water and getting plenty of light in my face when I woke up. I was working out first thing in the morning. I wondered why it was that I couldn’t seem to reset my biological rhythm when I was following every piece of advice I could find. My early riser routine would last a week at best before I returned to my natural night owl tendencies. I was still unable to settle down early in the evenings and would soon become sleep deprived. These days made me feel like a rockstar, but they also left me drained. and go out for a brisk run, make myself a healthy breakfast, and get ahead on the day’s work. As a result, I went through cycles of fighting my natural rhythm.
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