Are you someone who loves to wake up at night and finds energy peaks during the late hours? Being a night owl can have its charms, but have you ever considered how this preference for nighttime activities might be affecting your overall health?
According to Dr Tanu Chowdhury, Clinical Psychologist at Healthcare Clinic in Lucknow, sleeping hours are most suited to your biological characteristics. Sleep patterns should actually follow the sun; it has also been discovered that people feel sleepy as dawn approaches.
The precise scenario is with the time you wake up; as the sun rises in the morning around five a.m., it may be the optimum moment to awaken from a deep slumber. The best sleeping hours are also determined by the season and the amount of sleep received per night.
Sleep Disruption and Quality
As per Dr Chowdhury, most of the people are the most sleepy at two periods during the 24-hour period. The first occurs between 1pm and 3 pm in the afternoon, while the second is between 2am and 4am at night. The better the quality of sleep you get at night, the less sleepy you will be during the day.
The natural bedtime and wake-up patterns are likewise determined by the circadian rhythm. Once you've become used to this schedule, you'll be able to adjust to your body's natural clock and see an improvement in your health and efficiency.
Mental Health Challenges
Frontiers in Neuroscience suggest that night owls might be more prone to mood disorders like depression and anxiety. The misalignment between their internal body clock and societal schedules can contribute to feelings of isolation and emotional stress.
It Can Affect Your Weight
Nighttime eating habits can impact weight management. Night owls may be more likely to consume unhealthy snacks and larger portions during late hours, increasing the risk of weight gain and metabolic issues.
Impacts CVD Health
According to the US Centre for Disease Control and Prevention, night people might have a higher risk of cardiovascular problems, including hypertension and heart disease. Irregular sleep patterns and reduced sleep duration can contribute to these health issues.
Digestive Distress
Late-night eating can disrupt the body's digestion process and lead to gastrointestinal discomfort. Acid reflux and indigestion are more common among night owls.
Reduced Exposure to Natural Light
Nighttime preferences can lead to reduced exposure to natural light, which plays a vital role in regulating sleep-wake cycles and mood. This deficiency might contribute to feelings of lethargy and seasonal affective disorder.
Cognitive Performance
While night people might feel more alert during the late hours, their cognitive performance can still be affected. Reaction times, decision-making abilities, and memory retention tend to be compromised due to sleep deprivation.
Also read: 6 Health Benefits Of Overnight Soaked Nuts And Why They Are Better Than Regular Ones
Social and Work Impacts
The misalignment between a night owl's schedule and societal norms can lead to challenges in social interactions and work commitments. This can impact relationships, job performance, and overall well-being.
Hormonal Imbalances
Disrupted sleep patterns among night owls can lead to hormonal imbalances. These imbalances may affect appetite-regulating hormones, insulin sensitivity, and reproductive hormones.
Also read: 5 Reasons Why Anxiety Is Triggered At Night & 6 Ways To Cope
Long-Term Health Risks
The cumulative impact of these factors can increase the risk of long-term health issues, including diabetes, obesity, and certain cancers. Consistently disregarding your body's natural rhythm may have serious consequences for your health.
Night Owl Lifestyle for Better Health
Establish a Consistent Schedule
Strive to maintain a consistent sleep schedule, even on weekends. Gradually shift your bedtime earlier to align with natural daylight hours.
Create a Sleep-Friendly Environment
Make your sleeping environment conducive to rest by keeping it dark, quiet, and comfortable.
Limit Screen Time Before Bed
The blue light emitted by screens can disrupt sleep. Limit screen time at least an hour before you plan to sleep.
Prioritise Nutrition
Opt for balanced meals and healthy snacks, even during nighttime hours, to support your overall health and weight management.
Maximise Natural Light Exposure
Spend time outdoors during daylight hours to boost your mood and regulate your body clock.
Stay Active Regularly
Engage in regular physical activity to improve sleep quality, mood, and overall health.