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The Night Owl’s Guide to Better Sleep

The Night Owl’s Guide to Better Sleep

If you love the night, you are not alone. Studies show that up to 20% of people are night owls, and for many of us, these tendencies even have genetic roots.

Evening people are those who prefer to go to bed well after midnight, and prefer to wake closer to noon when given the opportunity. These habits are most prevalent amongst adolescents due to temporary hormonal changes, but genetic research has also found distinct early and late genotypes related to circadian rhythm timing. If you are a genetic night owl, waking up early truly may not come easy.

For lifelong night owls, bad sleep habits can have real implications for health and happiness, making awareness important. Many healthy sleep and self-help articles tout the benefits of being an early riser. But, it is entirely possible to be a well-rested, healthy, and happy night owl by incorporating good sleep habits into your routine.

Here are a few ways night owls can have their late evenings and stay well-rested, too.

1. Make sure you are getting enough hours in dreamland

The main reason night owl-ism is often touted as unhealthy is that many owls find themselves staying up late while also trying to wake up early, leading to chronic sleep deprivation. It is tempting to think you can just catch up on weekends, but this is really not how our bodies work.

The average person needs at least seven hours of sleep to avoid fatigue. Teens may need up to 10 hours, and very active adults may also need more rest. Think about days when you are well-rested and have no morning obligations. How many hours do you usually sleep? What amount of rest makes you feel your best mentally and physically?

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If you are not getting enough rest, sleeping earlier is always an option. However, if you don’t plan on changing your sleep habits, then try to schedule classes later or pursue a career with flexible or later hours if possible. Short naps are another option for catching up on rest, provided you nap wisely.

2. Keep a regular schedule

Night owl personalities are often attracted to novelty and spontaneity. This novelty-seeking tendency may make owls more prone to keeping irregular hours while avoiding “ordinary” schedules and bed times like the plague.

However, studies have shown that regular sleep and wake times are beneficial for our bodies and help prevent sleep issues such as insomnia. Irregular hours and insufficient sleep may even play a role in body weight, adding yet another reason.

Think about your day-to-day schedule. When do you have to wake up to get to work or school on time? Work backwards by at least eight hours, and that is the time you need to start getting ready for bed at night. Remember, it takes awhile to get ready for bed and wind down once in bed, so give yourself ample time.

Even on the weekends or your days off, try not to delay this pattern by more than an hour.

3. Learn how to shut down

Night owls are more likely to struggle with insomnia than early birds. Learning how to destress, tune out and set boundaries can be helpful for keeping sleep on track.

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Whether you struggle with a racing mind or just have difficulty getting the sleep zone, there are several relaxation techniques studies have found helpful for reducing stress and insomnia. A few suggested by the Mayo Clinic included visualization, progressive muscle relaxation, autogenic relaxation, meditation, deep breathing and music relaxation.

Other ideas include setting distinct email/work/texting boundaries so you aren’t bothered or stressed out before bed, establishing a consistent pre-bed routine, using positive reframing and gratitude to overcome negative thoughts, and dimming lights in the evening. Taking a warm bath one to two hours before bed may also help, as the temperature drop from warm to cool promotes drowsiness

Try practicing a couple to see what works for you. Most techniques can be practiced at home, and there are also dozens of apps and online videos to guide you as well.

4. Make your bedroom sleep-friendly

Electronics like TV, games, laptops and phones can mean less time for sleep, especially for those prone to distraction. Keep the TV in the living room, and don’t work or play games in bed. Burn the midnight oil in a place other than your bedroom, and use your mattress only for sleep.

Other factors to consider include keeping your room as dark as possible at night to aid melatonin release, keeping temperatures cool, and making sure bedding and mattresses are in good shape. If you notice anything in particular that distracts from sleep or steals your attention, try to remove it from your sleep environment.

5. Mind your diet

Night owls are more likely to be overweight. This is likely a combination of sleep deprivation side effects and all of those extra midnight nibbles. If you are awake for an extra few hours, you can consume considerably more calories which add up over time.

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Be conscious of late-night snacking to avoid this. Keeping late meals light is also wise, as heavy meals and fatty foods can cause indigestion and disrupt rest. Healthier, sleep-supporting foods to munch on at night include fresh veggies like carrots, celery and greens, fruits like bananas and berries, lean protein like turkey or chicken, nuts like almonds and walnuts, and healthy carbs like whole grain breads or crackers.

Three other stealers of shut-eye include caffeine, nicotine and alcohol. Limit caffeine at least six hours before you plan on sleeping, and institute last call on alcohol and smokes a couple of hours before bed as well. Don’t forget to drink plenty of water throughout the day as well!

6. Try not to workout too late

Many night owls feel their energy peak in the evening, but working out too close to bed can leave you wired. Try to plan strenuous cardio and weight workouts at least a few hours before you want to sleep. This gives your body enough time to wind down and cool off.

Calming yoga and light stretching, on the other hand, can be beneficial near bed since they promote relaxation.

7. Remember why rest is important

Although work, hobbies, Netflix, games and other activities may seem like more fun than sleep at 2 a.m., night owls have to remind themselves that rest is an important part of being healthy and feeling good.

Fatigue and “social jet lag” can have a big impact on your mood, job, looks, and more. Studies have found that lacking sleep changes how people perceive you – tired faces look less attractive and less approachable.

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The National Sleep Foundation website, www.sleepfoundation.org, outlines several other undesirable side effects:

  • A tired mind is also less adept at complex tasks and decision making.
  • Tiredness makes people feel more irritable, anxious, angry and sad.
  • People that drive while sleep deprived also increase their risk of auto accidents.
  • Fatigue can comprise the immune system’s effectiveness and can affect hormone production.
  • Long-term sleep deprivation is also associated with increased risks of cardiovascular disease, obesity, diabetes, and more.

Whether you want to look better, get fit, be more productive or simply stay healthy, there are infinite ways that better sleep benefits your life. When you are debating between one more episode or chapter and calling it a night, remind yourself why rest is important to you.

Not everyone is cut out to become to become an early bird, and that’s okay. Night owls can still sleep well!

Simple things like getting enough rest, sticking to consistent bedtimes, prioritizing sleep and optimizing your bedroom environment set the stage for better sleep regardless of when you prefer to go to bed. Awareness of healthy sleep hygiene habits like these can help you develop an evening routine that works for your night owl nature and your sleep needs.

Share: Are you a night owl? What helps you get better sleep, or how do stick to a healthy schedule?

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Last Updated on February 21, 2019

Top 9 Foods for Incredible Brian Health And Brain Power

Top 9 Foods for Incredible Brian Health And Brain Power

Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

1. Salmon

Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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2. Blueberries

Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

3. Turmeric

Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

Curcumin has also been shown to:

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  • Increase blood flow to the brain.[6]
  • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
  • Increase DHA availability and synthesis in the brain.[8]
  • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

4. Coffee

Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

Coffee can also:

  • Improve alertness and concentration.[10]
  • Help with neurodegenerative disorders like Parkinson’s disease.[11]
  • Reduce your risk of depression.[12]
  • Improve your memory.
  • Provide short-term boost in athletic performance.[13]

5. Broccoli

What was your least favorite food as a kid growing up?

Most likely, broccoli was your answer.

Broccoli may not have been your top choice, but it might be the top choice for your brain.

Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

6. Bone broth

Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

Look for high quality, organic bone broth for the best results.

7. Walnuts

Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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8. Eggs

For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

9. Dark chocolate

You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

Conclusion

Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

More Resources About Boosting Brain Power

Featured photo credit: Unsplash via unsplash.com

Reference

[1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
[2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
[3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
[4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
[5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
[6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
[7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
[8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
[9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
[10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
[11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
[12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
[13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
[14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
[15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
[16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
[17] Health Magazine: Chocolate can do good things for your heart, skin and brain
[18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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