![]() ![]() Regardless of which change you are making, look to make the shift over 10-14 days, not immediately. “That light signals to your brain you are supposed to be awake.” ![]() Wear really dark sunglasses to prevent the light from messing up your schedule on a commute, for example, as you come home from a night shift, Guillory says.Guillory suggests doing this about 30 minutes before you have to go to work to simulate morning when it’s not. Look into lightbox therapy, which generates artificial light to simulate night and day on a different schedule from the sun to accommodate your needs.Sleep in a dark room with blackout curtains if you are up at night and sleeping during the day to keep light from impacting you, Polos says.These stimulants at the end of your day can delay falling asleep too long, Polos says. Don’t rely on caffeine to stay up late.When a morning person tries to stay up late, it can lead to some serious sleep deprivation if it’s not done correctly. To switch from a morning person to a night owl As a newly early riser, this will help your body realize it’s daytime as it eases into early bird life. Expose yourself to sunlight soon after waking.Change your bedtime slowly, if possible, moving it up 15 or 30 minutes at a time rather than expecting your body to make a 4-hour shift overnight.If you end up needing a nap halfway through the day after an early morning, the sweet spot to feel refreshed, but not more groggy than before, is just 26 minutes, according to Khaliah Guillory, CEO of NapBar, a Houston-based napping pop-up business, and certified sleep consultant.If your new job or school schedule requires some seriously early mornings, it can be an abrupt shift for your body. Here are some expert tips on switching your schedule: To switch from night owl to a morning person If you can, try to work the same shift instead of rotating it and sticking to the same sleep routine even on your days off-to help your body get used to a new schedule and to keep your circadian rhythm on track, he suggests. I f you have to change your sleep schedule, it’s important to remain consistent. Peter Polos, MD, PhD, FCCP, FAASM, sleep medicine specialist and sleep expert for Sleep Number. These changes include moving bedtime, using light to adjust our internal clock and melatonin release and establishing a new sleep routine,” says Dr. However, with changes to sleep habits, our chronotypes can be modified-if that is desired. “ It’s believed that chronotypes are genetically determined, so therefore one cannot technically switch from one type to another. That means it can be extremely difficult to “switch,” though it can be doable if you have to make it work for your job or other scheduling needs. Here’s the bad news-you might be predisposed to your chronotype for life. Can a night owl become a morning person, and can a morning person become a night owl? Researchers are investigating how susceptible each chronotype is to certain physical and mental health conditions, though they still have work to do in those areas, the study suggests. A large research study of almost 700,000 people demonstrated all of these influences and concluded genetics greatly impact whether we are morning or night people, or another chronotype. Your circadian rhythm is determined by both genetics and your environment. Chronotypes are named after animals, such as “ wolves” (aka night owls) “ bears,” who tend to follow the sun’s schedule “ lions” (or early birds) and dolphins, who don’t have much of a pattern at all and can be light sleepers. ![]() In fact, sleep experts have developed “chronotypes” which more specifically describe the different sleep patterns most people associate with, including those morning and night people. It might seem like it’s a myth that there are “night owls” and “morning people” but many experts point to circadian rhythm differences to confirm this is the case. What makes someone a morning or night person? Experts weigh in on if it can be done and share some tips on how to make it happen. Or maybe you are convinced that the opposite schedule is healthier for you. and you still aren’t tired, you might consider yourself a “night owl.” Conversely, if you are first to wake and have already done all the dishes, knocked out a work project, or completed your exercise routine for the day as the sun has barely risen, you might be a “morning person.” But what if you want to switch? Maybe you have a new work schedule demanding the opposite from your body. If you look at your phone hours after your family has gone to bed, realize it’s 1 a.m. ![]()
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