As the new year begins, it may be a good idea to adopt stricter regulations morning routine Experts say waking up early can give you a positive start to your day, but a 6 a.m. alarm isn’t for everyone.
“Morning owls” fall asleep early and reach deep sleep, which means they are often more awake, while “night owls” naturally go to bed later and become dependent on REM sleep in the late night and early morning hours. Waking up too early can make night owls feel groggy and make it harder for them to recover mentally.
“We need to go beyond the adage ‘early bird eats worms’ and consider the biological cost of fighting our body clock,” Dr. Aaron Pinkasoff, chair of the department of psychiatry at New York University Grossman Long Island School of Medicine, told FOX News Digital.
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According to Pinkhasov, humans sleep in cycles of 90 to 110 minutes, alternating between deep non-REM sleep and REM sleep.
Deep sleep predominates in the early hours of the night, supporting the body’s repair, immunity, and memory. Later cycles include more REM sleep, which is used for learning, emotional regulation, brain function. It is normal to wake up briefly between cycles.
Whether a person naturally wakes up early or late is determined by their body’s “chronotype,” or whether they’re a morning person or a night person, he said.
Chronotype is a “genetic blueprint” that determines when your body is naturally more alert or ready to rest, Pinkasov said.
“About 40% to 50% of our sleep and wake preferences be inheritedSo our body clocks are hardwired,” he said.
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Waking up earlier than your body clock often sacrifices REM sleep. If you force a discrepancy between your body clock and your alarm clock, it may lead to fatigue that is “wired but tiring.” emotional instability And Pinhasov warned about long-term metabolic risks.
“Unfortunately, night owls have higher rates of anxiety, depression, eating disorders, obesity, and obstructive sleep apnea because many people have work, family, and social commitments early in the morning. [type 2 diabetes],” Dr. Nissa Keyashian, a California board-certified psychiatrist and author of “Practical Stillness,” told FOX News Digital.
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eventually, health and productivity Experts say you’ll get the best results if you prioritize consistency and sleep quality over early morning goals.
“The main benefit of switching to an earlier schedule is social adjustment; it makes it easier to navigate a world built around a 9-to-5 lifestyle. But if the change is forced, the downsides can be significant,” Pinhasov said.
There are several ways to “rewire” the internal clock, or at least reduce its negative effects. Experts agree that having regular bedtimes and wake-up times can help, even on weekends.
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Mr. Pinhasov recommends rest. night routine This includes minimizing the use of electronic devices, meditating, using essential oils, taking warm showers or baths, and drinking warm herbal tea.
According to Keyashan, waking up just 15 minutes earlier each day is most effective.
Experts also recommend exposing yourself to bright light in the morning to boost your mood, energy, and focus. For those who feel depressed during the winter months, using a therapeutic light box can also be helpful.
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“If you think this might be you, I recommend talking to a psychiatrist,” she advised. “It’s also a good idea to keep caffeine to a minimum. Some people find it difficult to fall asleep.” with exercise Please note this as well, as it is a slow time. ”
