You can easily start your sleep assessment by yourself on your own schedule, with instructions and support provided by the companion NightOwl app. You can order the NightOwl® and fit it yourself, no travel required. The ability to store your sleep and other health results in the SiSU health dashboard The NightOwl® home sleep test includesĪ disposable NightOwl sensor and 10 finger wrapsĪn activation code to access the NightOwl companion appĪ detailed sleep report manually reviewed by a sleep physician and, if you suffer from sleep apnea, a Sleep Coach consult to discuss your resultsĪccess to SiSU Health's 12-week Sleep Better online health program Sleep apnea can be treated and by using the NightOwl® sleep apnea test at home, you’ll learn in detail about your sleep and get personalised, expert advice about how to stop snoring, how to end the morning lethargy, and sleep better in general. That means no television, laptop or smart screens unless you use a filter that turns the blue light into the amber or reddish orange range, which doesn’t suppress melatonin.Īnother tip: Eat much earlier in the evening than you might prefer, Zee said: “My rule: Stop eating within three hours of bedtime.” Move your exercise routine to the morning or early afternoon, and avoid heavy exercise in the evening, as well.If you’re waking up feeling tired and having headaches, or someone in your life has been complaining about your snoring, it’s time to check if those are indications of Sleep Apnea. You want to change things at night as well, Zee said, by removing bright sources of light much earlier to help your body begin to produce melatonin. You are also training all your rhythms, whether it’s sleep, blood pressure, heart rate or your cortisol rhythm to be earlier.” “Light in the morning changes the oscillation of your circadian clock genes at both a cellular and molecular level. “The strongest reset for the circadian system is bright light,” Zee said. Use natural sunlight if possible, or turn on artificial lights, especially those in the blue spectrum, which tells the body to wake up. If being a night owl worries you, there are things you can do to flip the switch from night to day - at least a bit, Zee told CNN previously: “It’s like if you have a gene for diabetes, right? You can modify that with your lifestyle, but it doesn’t change it.”įirst, start with light - lots of it, just as soon as the alarm goes off. “Several mechanisms have been proposed: sleep loss, circadian misalignment, eating later in the day and being exposed to less morning light and more evening light, which have all been shown to affect insulin sensitivity,” said Zee, who is also a professor of neurology at Northwestern. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine in Chicago, who reviewed the 2022 study for CNN, said at the time “there is good evidence that being a late sleeper has been linked to a higher risk for metabolic and cardiovascular disease. Night owls also have higher levels of visceral body fat in the abdominal region, a key risk factor for type 2 diabetes and heart disease.ĭr. Studies have revealed night owls may take more risks and are more likely to skip breakfast and eat more later in the day. Night owls were also more likely to be insulin-resistant, meaning their muscles required more insulin to be able to get the energy they need, the study showed. A 2022 study found night owls were more sedentary, had lower aerobic fitness levels, and burned less fat at rest and while active than early birds. Night owls may be at higher risk for chronic disease, prior research has shown. In night owls, however, the internal body clock secretes melatonin much later, making early mornings sluggish and pushing peak activity and alertness later into the afternoon and evening. If you’re an innate early bird, your circadian rhythm releases melatonin much earlier than the norm, energizing you to become most active in the morning.Įarly birds tend to perform better in school and are more active throughout the day, which may partly explain why studies have found they have less risk of cardiovascular disease, experts say. Your personal sleep chronotype, which is thought to be inherited, may determine when that process occurs.
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