Are You an Early Bird or a Night Owl? What the Research Says

Do you find yourself still full of energy even as the clock nears a “bedtime hour?” Or, conversely, are you tired at night but wake up ready-to-go in the morning? While many do consider themselves “in between,” or find that it changes at different points in their lives, a lot of people tend to identify as being either more of an “early bird” or more of a “night owl.” And the fact is, there’s more to it than just personal preference. There is actual science behind why some people feel their best in the morning—and some at night.

Here’s what research says about early birds versus night owls:

It’s in Your Genes

genes

Like so many factors related to the way our bodies operate, the answer just may be written in our DNA. A study of nearly 90,000 people who had their genomes sequenced was able to identify 15 specific loci that were significantly associated with being a morning person. According to the National Human Genome Research Institute, loci tell us the location of a specific gene on a chromosome. These study findings, published in Nature Communications, joins a growing body of research looking to understand how our body clocks work. They point to the fact that we just may be hard-wired to perform our best at a certain time of day—making it a difficult thing to change.

5 Ways Sleep Deprivation is Affecting Your Weight

Read More

Can I Become an Early Bird?

early bird

Even though research seems to point toward humans being genetically programmed to have certain periods of “peak alertness,” there are still plenty of people who would like to change their body’s natural timing. Most commonly, the preference is to become an early bird—largely because of life demands such as work, school and children. In other words, just because you’re not hard-wired to be a morning person, doesn’t mean you can start rolling into work late or failing to get your kids ready for school. Many of our life commitments and demands start in the morning—whether we’re feeling ready or not. For this reason, many people look to try and alter their “body’s clock.”

While you certainly cannot change your DNA, there are things that you can do to help get a better night sleep so that you can wake up feeling more energized. For instance, some experts recommend eliminating blue light before bed, which is emitted from electronic devices like your laptop, phone or tablet. According Harvard Health Publishing, multiple studies have shown that exposure to blue light can suppress melatonin and impact the circadian rhythm.

Though it’s challenging, this means that you should avoid watching TV or looking at your phone or computer for up to two to three hours before going to sleep. Adhering to a regular sleep schedule can also make a big difference, says Healthline.

Can’t sleep? Click the link below for five reasons why:

5 Reasons You Can’t Fall Asleep at Night

Read More

Use Your Natural Tendencies to Maximize Workouts

early bird

Being aware of whether you are an early bird or a night owl might also help you to get the most out of your workouts. Plan to perform your exercise when you are at your period of peak alertness. If you are an early bird, get your exercise finished first thing in the morning whenever you can. You’ll have tons of energy and will likely push yourself harder. If you’re more of a night owl, try to fit in a stop at the gym on the way home from work or go for a run in the evening hours. Again, working with your body’s natural clock may help you perform your best and really maximize that workout in order to burn the most possible calories. On the Nutrisystem program, we recommend 30 minutes of exercise per day.

Listen to your Body

man sleeping

In general, just paying closer attention to your body’s signs will help you make better choices and lead an overall healthier life. If your body is telling you “I’m tired,” you might be pushing yourself too hard or trying to pull from energy that you just don’t have. Pay closer attention to what your body is telling you and make the most out of the time where you’re feeling your best.

How to Get More Sleep & Completely Change Your Life Tonight

Read More

The post Are You an Early Bird or a Night Owl? What the Research Says appeared first on The Leaf.



source https://leaf.nutrisystem.com/early-bird-or-night-owl-what-the-research-says/

Comments

Post a Comment

Popular posts from this blog

7 Science-Backed Ways to Make Your New Year Habits Stick

Image
A healthy lifestyle is built from healthy habits. Instead of motivating yourself each time you want to exercise, eat healthy portions, get adequate sleep or meditate, these behaviors become automatic … the same way putting on your seat belt is automatic when you get in a car, or grabbing your phone to scroll is automatic when you feel a little bored. But building those habits takes time. You may have heard that a new habit takes 21 days to form, but it can take much longer. In a 2009 study , scientists found that new habits took an average of 66 days to take hold. For some participants, habits took up to 254 days—most of a year—to stick. So give yourself time, and help yourself along with these seven research-backed ways to reinforce your new year habits. 1. Make your new year habit specific and bite-sized. In a study , researchers found that smaller goals work better. One group of children were assigned to try to do six pages of math problems in each of seven study sessions. Ano
Read more

10 Healthy Air Fryer Chicken Recipes

Image
Who doesn’t love fried chicken? “Don’t rub it in,” you’re thinking. “With all the fat and calories, I’ll never have fried chicken again.” Part of that is true. Just 3.5 ounces of fast food fried chicken has almost 400 calories and over 29 grams of fat. It’s neither slimming nor healthy. But you can have fried chicken again! The magic of the air fryer—a countertop appliance that uses hot air to mimic deep-fat frying with little or no oil—puts “fried” chicken on the menu, crispy coating and all. And it’s all guilt-free! Satisfy your fried chicken cravings with these 10 Nutrisystem-tested-and-approved healthy air fryer chicken recipes. 1. Air Fryer Honey Mustard Chicken Bites This marinade is as simple as it is heavenly: spicy brown mustard, honey and black pepper. Simple coat bite-sized pieces of boneless chicken breast in half the marinade. Ten minutes later, it’s into the air fryer for eight minutes per side. Finally, toss the chicken in the rest of the marinade. At only 144 c
Read more

12 Strawberry Recipes Sweet Enough to Eat

Image
Most people are surprised to learn that strawberries aren’t actually berries at all—botanically speaking, that is. This member of the rose family is the enlarged receptacle of a flower. Regardless of its origins, the strawberry is a delicious and healthy fruit that is packed with vitamins and minerals. In fact, strawberries are actually higher in vitamin C and lower in calories than oranges. They also contain folate, potassium, manganese, dietary fiber and magnesium. This makes strawberry recipes the ultimate healthy treat. In addition to being nutritious, strawberries are also an incredibly versatile fruit that fits perfectly into Nutrisystem weight loss plans . They can be sliced, baked, pureed or even just eaten whole. Their sweet flavor makes them ideal for healthy snacks and desserts that will satisfy a sweet tooth without derailing one’s healthy lifestyle. Check out these 12 healthy and easy strawberry recipes! 1. Sweet Strawberry Cheesecake Pudding > If you love strawbe
Read more