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Research Says Late Sleepers Are More Intelligent

Research Says Late Sleepers Are More Intelligent

The early bird may get the worm, but the night owl may be smarter – according some research.

Recent studies suggest that those who deviate from their preordained sleeping patterns may do so because they are more intelligent than those who go to bed early.  Not only are they smarter but they are often more creative. Evolutionary scientists say that this is because sleeping in is “evolutionarily novel.” It did not make sense for our ancestors to stay up working late through the night. This is because night time was dangerous. Until recently, there were no Taco Bells at 2 AM, only predators you could not see. The study shows that staying up late has almost nothing to do with heritability. Instead, it has more to do with an individual’s choices. Essentially, it takes a smart person to think to deviate from these evolutionary norms and choose to stay up all night.

Late sleepers may be making the decision to stay up all night instead of sleeping. But why does this make them smart?

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Late Sleepers Are More Creative

In a study performed by the Catholic University of the Sacred heart in Milan, 120 men and women completed a self-reporting questionnaire. The questionnaire asked them about whether they were a morning or an evening person. The groups were then divided up according to their answers. They were then subjected to further tests designed to test their creative ability. The subjects first drew pictures based on images shown to them. They were then told to complete incomplete shapes and give them a title. In the final test, the participants were given a piece of paper with 30 pairs of lines and told to create and title another picture.

The researchers then looked at the results. They judged each picture on flexibility, fluidity originality and elaboration. The results showed that those who identified as night owls scored significantly higher than early risers.

Late sleepers tend to do their best work at night and often find they are more creative after the sun sets. Scientists are not yet sure why this is the case. They think that it goes back to bucking against their evolutionary trends. According to the researchers, these late sleepers showed a “non-conventional spirit and the ability to find alternative and original solutions.”

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Late Sleepers Take Better Advantage of Their Waking Hours

Early risers have a sleeping pattern that sees them awake early in the morning and asleep early at night. However, early risers are more likely to be tired by the mid-afternoon. This means that these people are losing a good part of their day. It turns out that there is a reason for this that has less to do with productivity and more to do with brain chemistry.

A study at the University of Liege looked at the contrasts in brain activity between early risers and night owls. Both groups had similar levels of productivity upon waking. However, after 10 hours, the early risers had significantly lower brain activity. They also had a decreased attention span compared to the night owls.

This means that even though early risers are technically awake for more hours of the day, they are less productive than night owls. This makes the night owls smarter because they take full advance of their sleep cycle. Thus, the night owls are able to do more with their day.

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Late Sleepers Are Less Stressed

In theory, those who wake up late should be less stressed. However, extreme late sleepers have a more relaxing schedule than early risers as a whole.

Another study performed by scientists in Westminster tested the saliva of 42 men and women for two days. The goal was to analyze the level of the stress hormone called cortisol in the body. The results showed that those who woke up early had far higher levels of cortisol than the late sleepers. The results of this study may be of a more environmental nature that the previous studies. Early risers tend to be busier during the day and have no time to read a gold IRA rollover guide to try to make some extra cash. The number of problems they have to solve and the number of times they are hassled is also greater. Thus, early risers have less energy by the time they go back to sleep anyway.

On the other hand, late sleepers generally have the time to live life at more leisurely pace. Thus, they could work longer and not suffer the after lunch slump.

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It turns out that your day is not ruled by what side of the bed you wake up on. It is all what time you wake up. Instead of chastising your favorite night owl for staying up all night, they should be applauded for choosing to kick their evolutionary habits and make the most of their circadian rhythm.

Featured photo credit: Paul Oakenfold At Sutra/Tony Nungaray via flickr.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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