6 healthy living rules for owls

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

To be a man of the night means not getting enough sleep, almost not seeing the sun and people. If all the points seem close and familiar, then these tips are for you.

1. Sleep at least seven hours a day

Problems such as decreased immunity or absent-mindedness do not arise because you stay up late, but because you do not get enough sleep.

Owls, like everyone else, need 7-8 hours of sleep every day.

If you want to stay healthy and at the same time have to get up early, there are only two options: either change your work schedule, or learn to go to bed earlier, no matter how hard it may be.

2. Receive as much light as possible

People who stay up late and get up late hardly see the sunlight. And this is fraught with a deterioration in mood or even depression.

The easiest way to stay positive is to start the day with a half-hour walk outside. Another option is to purchase a fluorescent lamp, which will help make up for the lack of this very light in the evening.

In addition, the combination of early (as much as possible) doses of sunlight with minimal use of artificial light at night can regulate the rhythm. Unless, of course, you want to become a little bit of a morning person.

3. Control your nighttime appetite

Owls are prone to late and hearty dinners, and this is not very healthy. It has already been proven that people who are nocturnal are more likely to suffer from excess weight and diabetes.

Does this mean that you have to live almost from hand to mouth? Of course not. But at night, try to eat only light snacks and only if you feel real hunger.

4. Find time for physical activity

Sleep scientist Michael Grandner notes that night owls are more susceptible to cardiovascular disease. Perhaps because their rhythm is out of sync with the natural one - hence the additional stress on the body.

Regular exercise is a good way to keep your heart healthy.

It is important for owls to choose the right time for them: day and evening are good times for going to the gym, but intense exercise at night threatens to go to bed even later.

However, a jog or yoga session will only help you fall asleep faster. So experiment with your schedule and find a late time when you are still fresh enough for this kind of activity.

5. Make communication a priority

A common problem with owls, especially those working remotely, is the lack of social interaction. Considering that loneliness can bring death closer, this problem is very serious.

There are several solutions here. First, if possible, attend all the hangouts with your friends. Second, find a company that meets in the evening (a night owl reading club, why not?). Third, work in public places (cafes or coworking spaces) if you are a freelancer or telecommuter.

6. Go to bed feeling tired

This rule applies to everyone, but is especially important for owls. After all, they deliberately try to fall asleep early if they want to catch a morning flight or meeting. And "early" in this case means "impossible."

Trying to sleep without fatigue only intensifies insomnia: the more time you toss and turn in bed, the more your brain associates it with wakefulness rather than sleep.

The best thing to do to wake up early is to reduce artificial lighting and avoid TVs, computers, and telephones. Then it will be easier to understand when the body is preparing for sleep.