Night owl or early riser?

 When I first started working, I was a night owl, and found it hard to get up and be at work at 8:00 AM and being productive by 8:30 AM. So, over a period of time I shifted to become more of an early riser than a night owl.

I did find out that being an early riser, or a night owl comes with its own set of advantages and disadvantages. Here are some benefits of being an early riser compared to being a night owl:

Early risers often experience higher levels of productivity in the morning when their minds are fresh and focused. They can tackle important tasks and make progress on their goals before distractions arise.

Early risers tend to align more easily with typical work and school schedules. This can lead to improved performance, better attendance, and fewer difficulties in meeting obligations.

Studies have shown that early risers are more likely to experience positive emotions, have lower levels of stress and depression, and exhibit greater overall well-being. The consistent routine and peacefulness of the early morning hours can contribute to better mental health.

Healthier lifestyle choices: Early risers often have more time in the morning to engage in physical exercise, prepare a nutritious breakfast, and establish healthy habits. This can result in better physical fitness, improved dietary choices, and a reduced risk of chronic health conditions.

Waking up early provides individuals with additional hours in the day, allowing for better time management and the ability to accomplish more tasks. Early risers tend to have a greater sense of control over their schedules and can allocate time for personal growth and self-care.

The quiet early morning hours offer a peaceful and uninterrupted environment for personal reflection, meditation, or engaging in creative pursuits. This solitude can foster self-awareness, clarity of thought, and a sense of calm.

Early risers often establish consistent sleep patterns by going to bed early, which promotes better sleep hygiene. Quality sleep is essential for overall health, cognitive function, and emotional well-being.

It's important to note that these benefits vary from person to person, as everyone has their own unique circadian rhythms and preferences. I thought I thrived as a night owl. I still experience increased creativity and productivity during late-night hours. I can and do work productively in the morning, so I think the key is to find a routine that aligns with your natural tendencies while ensuring you get sufficient sleep and maintain a healthy lifestyle.

Strategies that aim to improve sleep

There are several strategies that can help improve sleep. Here are a few:

Establish a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s natural sleep-wake cycle.

Create a relaxing bedtime routine. Engage in activities that help you relax before bed, such as reading a book or taking a warm bath.

Make your sleep environment comfortable. Keep your bedroom cool, dark, and quiet, and use a comfortable mattress and pillows.

Avoid screens before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bed.

 Exercise regularly. Regular physical activity can help improve sleep quality and duration. Just be sure to finish your workout a few hours before bed, as exercising too close to bedtime can actually interfere with sleep.

 Avoid caffeine and alcohol before bed. Both caffeine and alcohol can disrupt sleep, so it’s best to avoid them close to bedtime.

 Consider relaxation techniques. Techniques such as meditation or deep breathing can help calm your mind and body, making it easier to fall asleep.

 Get plenty of natural light during the day. Exposure to natural light during the day can help regulate your body’s sleep-wake cycle.

 Don’t nap during the day. Napping during the day can interfere with your ability to fall asleep at night. If you feel the need to nap, try to limit it to 30 minutes or fewer in the early afternoon.

World Sleep day

Did you know that your brain needs its beauty sleep too?

Many of us have experienced sleepless nights that cause us to be cranky, sluggish, and forgetful. Sleep deprivation not only affects our mood and energy levels but also affects our brain functionality. Brain plasticity theory, which is a theory that is based on the idea that the geographic layout of the brain isn't set in stone; it can change, develop, and rearrange. The interesting thing is that we can control plasticity through various exercises, medications, and therapies.

Sleep is imperative for our neurons to grow and reorganize which helps with our memory and ability to retain information. But with the stresses of everyday life and the added anxiety of the pandemic, how can we slow down our minds to get a restful night’s sleep?

We spend so much of our lives sleeping, yet its precise function is unclear, despite our increasing understanding of the processes of generating and maintaining sleep. We now know that sleep can be accompanied by periods of intense cerebral activity, yet only recently has experimental data started to provide us with some insights into the type of processing taking place in the brain as we sleep. There is now strong evidence that sleep plays a crucial role in learning and in the consolidation of memories.

Considering World Sleep Day on March 19, here are some ideas of some easy things we can do at home to prepare for a good night’s rest.

Set a Schedule

Routines are good for our well-being in general and particularly useful for sleep. When we practice going to bed at a consistent time and waking at a consistent time our brain learns that pattern. We become prepared to fall asleep before our head hits the pillow and wake up before the alarm goes off.

Don’t Lie in Bed Awake

Contrary to popular belief, lying in bed and willing yourself to sleep is not helpful. If spiralling thoughts are keeping you awake at bedtime or the middle of the night, then get up and grab a glass of water or read a book for a few minutes until you feel tired. Getting up and then returning to bed helps to break invasive thought patterns and prepare the body and mind to start a new sleep cycle.

Put Away Technology

While we may associate phones, computers, and TV as pleasurable downtime they are very stimulating to our brains. The blue light produced by devices suppresses the production of melatonin, a hormone that makes us feel drowsy. Turn off technology at least 30 minutes before bedtime and try reading a book, listening to music and audiobooks, or talking to a friend/partner to facilitate unwinding before sleep. If you need to be on a device before bedtime, then use blue light glasses to reduce exposure.

What to eat and what to avoid

Avoid eating a large meal before going to bed. This can cause indigestion which interferes with your body’s ability to fall asleep. But you can try eating small amounts of tart cherries or kiwi fruit before bed. These foods are naturally rich in melatonin and serotonin, two compounds that help with relaxation and sleep!

Proper nutrition and a healthy mindset are important factors to achieving restful sleep, but these are forgotten when we look at how to get a good night's sleep.

Final Sleep Tips

41. Make Your Kids Follow a Routine Just as you need to establish a pattern, get your kids into a routine. When they begin the routine, whether it is reading books, cleaning the toys or brushing their teeth, once they hit the end of it, it’s time to go to sleep. When their sleep comes easier, so will yours. When everybody sleeps well at night, you will too.

42. Take Medicine

Remember to take any medications needed before you drift off to dream. Many medicines are three or more times a day. When you split your awake hours up, the last does of medicine should be taken at bedtime. Don’t ever skip your medicine if you are close to drifting off to sleep. The doctor prescribed it for a reason, so make sure to
take it!

43. Wake Up a Partner Who Snores

Don’t be a martyr. If a bed mate snores, roll them over. If that doesn’t help the snoring, wake them up. Eliminate the reasons why they may be snoring so you can have a peaceful night’s sleep.

44. Take Them to the Doctor

If you have a partner with a serious snoring problem, get them an appointment with the doctor. Loud and constant snoring can be a serious problem that needs medical attention. Many sleep disorders can be easily corrected when they are found. If they are ignored, it could lead to problems that are more serious.

45. Turn Down the Thermostat

A night sweat can interrupt even the best night of sleep. To avoid a late night heat flash, turn the thermostat down a couple of degrees in the winter. If it’s the summer, keep it at a stable temperature that isn’t too hot or too cold. Have different thicknesses of blankets to choose from on the bed so you don’t have to get up and go to the linen closet if you need a different one.

46. Say a Prayer
Whether you are religious or not, and no matter what religion if you
are, send a word of thanks up for your day. If you don’t pray, think of your friends or family for a minute. Let the thoughts relax you so you can fall into a long, peaceful sleep.

47. Plan On A Full Night of Sleep
If you visualize yourself getting a full night of rest, you have a better chance of doing so. Just like an athlete visualizes their actions to make them better, you can improve your sleep. Plan to go to bed as early as possible to get a full night of sleep in, especially if you have a big day planned. Don’t stay awake for no reason when you can be in bed getting adequate rest!