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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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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