For three weeks, a group of natural night owls, who typically fall asleep around 2:30 a.m. and wake around 10:30 a.m., were asked to tweak their behavior as follows: wake up two to three hours earlier than usual and get lots of natural light in the morning; go to bed two to three hours earlier than usual and limit light in the evening; eat breakfast soon after waking up, lunch at the same time every day, and dinner before 7; and stick with the same schedule on weekends and weekdays. Lo and behold, the participants changed their sleep-wake rhythms and got plenty of sleep—and they reported feeling less stress and depressed, performed better in the mornings, and had better eating habits. This was a relatively short study, so researchers don’t know whether the changes will stick long-term. But if you’re a night owl dealing with chronic sleepiness or other symptoms, try tweaking your habits. Whether you catch the early-bird worm or not, you may feel better and improve your health.
Source: Resetting the late timing of ‘night owls’ has a positive impact on mental health and performance
A new study shows that sleep patterns aren’t set in stone.