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Science Explains Why Early Birds Have Better Mental Health Than Night Owls

Science Explains Why Early Birds Have Better Mental Health Than Night Owls

Good news early birds – scientists have discovered that you are likely to be happier than night owls. While 20% of us are night owls, 10% are larks, and most of us are somewhere in between the two. So if you are in that lucky 10%, you might just have the edge in terms of your mental health and well-being.

Larks know how to utilize the morning to kickstart a good day.

In this study by Christopher Randler,[1] early risers reported more positive feelings of well-being and more conscientiousness than night owls. They have also been found to procrastinate less. This could be attributed to their beginning as they mean to go on. As we all know, the first hour of the day can really set the mood for the whole day. If you are relaxed, you have a better chance of carrying on feeling that way throughout your day.

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Larks also have more chance to exercise in the morning, and this seems to play a key factor in lowering levels of stress, while night owls tend to do less exercise.

Night owls don’t intend to sleep late, they simply can’t sleep or have deeper issues.

Those who are night owls can have a challenge getting enough sleep. A German study[2] found differences in chronotype (whether you’re an average, late or early sleeper) can mean that night owls have differences in the ‘integrity of their white matter’ of their brains. But what does this mean? It, unfortunately, means that you are more vulnerable to experiencing depression, and tend to show some less healthy habits, like smoking and drinking.

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This could well be to deal with the difficulty of not getting enough sleep, as night owls tend to be sleep deprived. Not getting enough can make a huge impact on your life and your mood. If you’ve ever pulled an all-nighter and then gone to work, you will know this all too well! Fortunately, it’s not all bad for night owls, as they have been shown to be the smarter and more creative of the two groups.

Having to wake up early anyway, night owls don’t sleep enough and get more stressful easily.

In our modern culture of always working harder and sacrificing our comfort for our goals, sleeping can seem less appealing to those who are driven. But when it comes to our work life, we are actually a lot more productive when we have had enough sleep, that’s at least 7/8 hours a night.

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Getting this balance can be more of a challenge for night owls, whose sleep pattern does not fit in well with the traditional ‘nine to five’ working schedule. This could be why owls often experience ‘social jet lag’, meaning that they have to get up early even when their body is not made for it. This could account for their lower levels of happiness and higher levels of stress; as the brain cannot function as well as those who are well rested. Social jet lag can leave night owls feeling out of the loop, and even socially isolated as they don’t fit the perceived norm.

Change your sleep pattern and your mood will change.

If you’re not getting enough sleep, it may be possible to change your sleep pattern by changing certain environmental factors.

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Prep the bedroom environment

  • Remove electronics from your bedroom – Get the TV and any electronic devices away from your bed, so your body and mind will get used to the fact that the bedroom is for sleep only.
  • Dim the lights – Light easily stimulates brain activities. When you dim the lights, it encourages melatonin (the sleep hormone) to be produced.[3]
  • Turn it down – Eliminate noise if possible. Or you can try some calming sounds like white noise, which actually blocks all the little sounds that could be distracting to your brain.[4]

Start a bedtime routine

  • Same time every night –  Maintain a regular sleep time, that’s how your internal clocks can get used to the resting time.
  • Warm shower – A short and moderately warm shower adjusts your body temperature and helps you relax.[5]
  • Sleep-boosting beverages – Cherry juice, chamomile tea, passionfruit tea, milk and water are the best drinks to boost your sleep.[6]

Relax your body with some stretching

You can do these simple stretches on your bed before you go to sleep:

Whichever your chronotype, we know for sure that getting a good nights sleep is the best way to make sure your brain is working well and you are at your best mentally and emotionally.

So now you have an excuse – to enjoy your rest and your bed as much as you enjoy work and play.

Featured photo credit: Stocksnap via stocksnap.io

Reference

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Daniel Owen van Dommelen

Coder, Director, Writer, Human

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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