Deep in the maze of your DNA, a small collection of genes exerts a powerful influence whether you are a morning or evening person. The approach to breakfast or evening is also influenced by a number of factors - hormones, sunlight, age, and even where you live.
If you are naturally inclined to be more active and productive at night, can you overcome these biological and environmental influences? Can you deliberately change yourself and be a person in the morning? It's not going to be easy - and it may not be permanent - but the answer seems to be yes.
What exactly is a chronotype?
The natural tendency to be more of a morning person or a night person is sometimes called your chronotype. People refer to chronotypes in animal terms - morning birds, owl - but there is no real scientific connection between these terms.
What can you do to change the chronotype?
If work requirements, school hours, family needs or personal goals require you to be more active and productive during the morning hours, you may be able to change your sleep and wake cycles. Here are some tips recommended by your doctor to harmonize your sleep schedule with your current needs.
Gradually change bedtime: Go to bed 20 minutes to 2 hours earlier.
Lejoni ndriçimin të përcaktojë orën trupore: Shmangni ekspozimin ndaj pajisjeve që lëshojnë drita blu (si telefonët dhe tabletët) dhe zgjidhni dritën e natës ose ndriçues në ngjyrë të kuqe që imitojnë ngjyrat e perëndimit të diellit.
Zhvilloni një rutinë qetësuese gjatë natës: Nëse po përpiqeni të anashkaloni një zakon të përjetshëm të aktivitetit gjatë natës, mund të ndihmojë të krijoni rutina që dërgojnë një sinjal para gjumit në tru, si meditimi, frymëmarrja e thellë, aromaterapia, leximi i librave dhe rituale të tjera qetësuese.
Do not let eating habits slow down progress: If the goal is to fall asleep earlier and wake up earlier, you need to adjust your eating habits so that they promote better sleep. Sleep researchers recommend limiting caffeine and alcohol near bedtime and eating the largest meal early in the day.
Give time: Becoming a breakfast person literally will not happen overnight.
Source: Healthline
