![]() ![]() Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Consider soothing nature sounds, wind chimes, a fan, or soft music. If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Increasing your melatonin, by taking a high-quality sleep supplement, might help you get to sleep and stay asleep throughout the night. ![]() It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Melatonin is the main sleep hormone and is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. Taking naps when you feel sleepy during the day can disrupt your nighttime sleep cycle. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Regardless of what time you prefer going to bed, here are some top tips for how to have better quality sleep… 5 of the Best Ways to Improve the Quality of Sleep for Night Owls It’s common for those entering middle age or their later years to become early risers. Incremental changes are recommended to help make the alteration of your sleep period as seamless as possible.Īlso, keep in mind that your natural sleep cycle may change over time. The transition may require a lot of patience, both for you and those you live with. Shifting your sleep schedule will require a period of adjustment. However, if you’re noticing any ill-effects from your sleep pattern, it might be time for a change. If the night owl life is working for you, you may not need to adjust your lifestyle. Ongoing sleep problems can cause performance problems (at school or work) and mood issues.Īs with any habit, change takes time…and intentionality. The delayed sleep phase experienced by night owls may lead to morning drowsiness, poor concentration, and even serious sleep issues. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. Whether due to parental responsibilities or a demanding work schedule, many night owls may need to get up early in the morning, which can translate to a lack of sleep. Daytime school or college classes may be a drag for night owls too. This might create complications with scheduling early morning meetings and appointments or organizing your day to take advantage of the daytime business hours of companies, stores, and restaurants. ![]() The most obvious disadvantage of being a night owl is that most of the world operates on “normal” daytime hours, such as a 9 to 5 workday. This includes many artists, musicians, and writers. Some may enjoy their greatest periods of productivity and creativity after the rest of the world has gone to bed. This may lead to more productivity later in the evening after everyone else has gone home from work. Many night owls catch a second wind in the late afternoon or evening. Night owls also may be more open to seeking out and engaging in new experiences. Though not always the case, night owls can be more creative than early birds. That means night owls may not struggle with a sleep disorder, such as an inability to fall asleep or experiencing consistent sleep loss.Īccording to research, night owls may perform well on measures of cognitive ability, memory, and processing speed, even when those tasks take place in the morning. Some may find it difficult to turn their brain off until the wee hours but may have no problem getting to sleep once their head hits the pillow. Night owls may choose to stay up late or may be required to do so by their job ( shift work). Named after the nocturnal bird, night owls are people who tend to stay up late into the evening or even into the early morning hours. Or, to put it a different way, I’m a night bat…er, night owl. Have I been trained in several forms of martial arts and regularly fight off a variety of criminals and supervillains? Nope.ĭo I have access to cutting-edge weapons, cars, and planes? I wish! Am I a billionaire playboy who runs his deceased parent’s multi-billion-dollar corporation? No. ![]()
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