The effectiveness of this app was evaluated in a recent study and the results were presented in a poster session at the Sleep 2018 conference. The program takes 56 days to complete, but often improvement will be seen before the end of the 56-day period. This is not a quick fix program and requires a considerable investment of time and effort. Daily tasks are required as you work through the program. Through the use of sleep logs, the app provides you with recommendations tailored to you. The Night Owl Sleep Coach provides you education in the form of reading and video presentations created by a psychologist and expert in behavioral sleep medicine. 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.Introducing an innovative self-help method of overcoming insomnia through the use of cognitive behavioral therapy in a mobile app. 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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