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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 November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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