The first international review in which night owls are compared to early birds, describes the health risks associated with late awakening.
Most people meet one of the two chronotypes:availi lark. You either prefer to go to bed later and are considered to be a night owl or rise and before you go, which means you lark. These patterns to some extent spelled out in the genes. For many years the medical community discussed the impact of each chronotype on health, but the results were not always unambiguous. To give a clearer picture, a group of scientists conducted the most extensive review currently available research. The results were recently published in the journal Advances in Nutrition.
Sleep, nutrition, and health
Scientists were particularly interested in examining the relationship between circadian rhythms and diet (called chronometrie), and overall cardiometabolic health.
Because modern life involves high levels of stress, people often have problems with food and sleep. The impact of artificial light sources can also disrupt circadian rhythms. These disorders can change cyclic metabolic processes such as glucose control, lipid metabolism and blood pressure. Scientists have tried to determine the long-term implications of these changes for health.
Since this area of science is in its infancy, the authors of a recent review delved into previous research, hoping to identify patterns in their results. The team found that the people who went to bed late, eat less. For example, the last meal was too late, and the methods were irregular. In addition, owls consumed more alcohol, sugar and caffeinethan larks and often missed Breakfast.
It should be noted that although owl and ate less but ate more. Consumption of grains and vegetables were at a lower level.
This pattern of feeding may explain the fact that the night dwellers have an increased risk of heart disease and metabolic conditions such as type 2 diabetes. In fact, one study showed that the owls are 2.5 times more likely to develop type 2 diabetes than early birds. The leader of the study, the suzano, Almosawi, Ph. D., researcher at Northumbria University in the United Kingdom, explains that in adulthood, nocturnal chronotype is associated with greater risk of heart disease and type 2 diabetes that will potentialmore to be caused by poor nutrition.
According to the researchers, chronotype can even affect how a person manages their diabetes:
Our review also showed that people who poorly control their diabetes are much more likely owls.
During the day, glucose levels are reduced, and in the evening they are on the lowest level. However, because owls usually eat late in the evening, the glucose level rises sharply before bedtime. This is contrary to normal biological processes in the body, and can therefore affect the metabolism.
New and exciting discoveries
The survey revealed some other interesting facts. The children were much more prone to early recovery, including 90 percent of two-year and 58 per cent of six-year-old research participants. When people reach old age, they with a high probability of returning to the habits notoriamente in childhood.
Although this and similar research is still in the early stages and there needs to be much more testing received to date, the results may be of great importance for public health. Study co-author Leonidas G. Karagounis, a scientist from Nestl Science Science confirms:
Scientific data to better understand the relationship between your chronotype, diet and cardiometabolic health. Further studies of methods to assess the chronotype of the person, and how this may affect its long-term cardiometabolic health, can help in developing strategies for health promotion aimed at prevention and treatment of chronic diseases based on the chronotype of the person.
The review also highlights gaps in the available information. For example, the existing literature provides little information about why our circadian rhythms and the power supply circuit change throughout life. Although scientists are still not sure why our preferences change with age, modern life can affect this model, at least partially.
As children, we usually get up early, but as we begin to more closely communicate with society, we are more likely to become night owls. In old age, when again withdraw themselves from society, we typically begin to get up early.
Requires much more research to determine whether similar variations in chronotype the result of social pressure, for example at school or at work, or are they caused by, for example, hormonal changes. However, it seems that the adverse health effects of night life mainly could be related to dietary habits, which are, for the most part, are correctable. For example, if you eat more healthy food, not skipping Breakfast and drinking less alcohol can a person avoid some of the risks.
Even better, try to adjust to a new chronotype and become a lark,because the world, whether we like it or not, living by the laws of larks. So what to do to develop a useful habit early and painlessly waking up in the morning?
Stick to a schedule
You can of course paint the day at the minute, if you will give pleasure, and to strictly adhere to your timing. But not everyone is enjoying such a military approach to life. Enough to break the day into four periods (morning, afternoon, evening, night) and clearly understand what you will do in each of them. For example: morning, school, work or College, part of the day and possibly again in the evening, evening, family, leisure, and at night you sleep. It is advisable that you go in the arms of Morpheus with the feeling that the day had been eventful and fulfilling.
Plan your next day the night before
Breaking the day into periods, be specific about what you will do. The important things that require concentration and attention, plan to make in the first half of the day, meeting friends, going to the movies, a romantic date, of course, it is better to defer to the second half of the day, towards evening. Very well, if you are already 5-6 o’clock in the evening you will clearly understand what will be doing tomorrow and all my Affairs put in the correct periods. It is important to learn self-organization and stick to this discipline, because owls often err the lack thereof. They are the Champions of late, failed or simply not completed projects. And many of them are really talented people who can achieve great things.
Anything refreshing in the evening
Strong black tea and coffee are inappropriate for the second half of the day, alcohol after seven in the evening can also spoil you in the morning. Why do you have a hangover, which sportident and you will suffer waiting for the evening hours, when finally can go to bed? In addition to doping, good cheer can late arrivals any blockbuster or horror films, active entertainment, unpleasant conversations. For example, do not plan to ride the roller coaster at eight o’clock on Monday or Tuesday, it is better to move the event to daytime Saturday. Your task is to eliminate all the factors that can unbalance and disrupt the normal bedtime. And do not start any important things to do tonight, remember that tomorrow is another day!
Preparing for bed is a ritual
It is believed that the most beneficial sleep is sleep before midnight. That is, to sleep and Wake up rested, try going to bed no later than 22.00. And to prepare, start with about eight or nine hours (note that women usually need more time). Take a warm relaxing bath (you can add the decoction of mint or 3-4 drops of essential oil), listen to peaceful music (e.g. sounds of nature),disable, if possible, phone. They often say that reading in bed is harmful. But it is difficult to accept. Perhaps you have noticed that the book helps us to fall asleep: the letters start to swim before my eyes, my eyes are closed, thoughts float away. It is time to sleep.
How to sleep
Scientists say that men in order to have a full night’s sleep of 7-8 hours is required, women 8-9. But that, of course, conditional numbers. It is possible that you are a woman whose example contradicts the average statistics you need only 6 hours or man in the period of spring avitaminosis need all 10 hours of sleep. In General, focus on your current needs but do not overdo it – 12 hours of sleep nobody come in useful. And the time for you to go to bed, be based on rise time. Most people to get to work by 8.00 or 9.00 need to get up at 6.00-7.00. So, you need 8 hours of sleep, and need to get up at 6.00. So go to sleep you need at 22.00. Perfect! Most importantly, strive to adhere to this schedule even on weekends.