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In general, it is not wise to change your lifestyle based on the results of small studies conducted with a handful of participants. However, when the resulting advice is very common sense and does not require a lot of time or money, there is little trouble turning it around.
A new study published in the journal Sleep Medicine watched the habits of 21 "night owls" – people who go to bed at 2:30 on average and wake up after 10am. This type of sleep is not only difficult to adapt to normal working hours, but is also related to mental and physical health issues. According to a 2018 study of 433,000 people, night birds were more likely to die prematurely than those who got up and went to bed earlier.
The new study revealed that a series of changes to the nightwatch sleep routine could successfully move their body clocks two hours earlier. Participants consistently had the same amount of sleep overall and reported lower levels of drowsiness, stress and depression. The study also revealed that their reaction times were improved.
Clearly, you are now looking for what might be these magic tricks, but it's probably worth a while before you reveal them, because these are common-sense changes you already know or are just Google. look far away from. That said, it's definitely worth trying out some or all of these things if you have trouble sleeping.
- Wake up two to three hours earlier than usual and go out in the morning to enjoy the natural light
- Have breakfast as soon as you can
- Only exercise in the morning
- Lunch at the same time every day and eat nothing after 7pm
- No caffeine after 15h
- Do not take a nap after 4 pm
- Go to bed two to three hours earlier than usual and limit the amount of light you are exposed to at night.
- Keep regular sleep and waking hours each day
Among the tips, we feel that Tips 1, 7 and 8 are the most difficult to follow, as an active lifestyle can make a consistent sleep routine difficult. This and the fact that Netflix is moving to the next episode of a series so quickly, which can delay more and more your bedtime.
The others are easier to reach, even if your mornings are going to be busy, with an immediate breakfast and all the exercises you want to do that day to integrate. Not eating after 7pm will sometimes be tricky, but if the rewards come back to you in the form of better sleeping in just three weeks, it is worth it to try.
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