Good Lifestyle

Are you the kind of person who stays late, but perhaps difficulties in waking up after hitting the snooze button a few times? Or are you someone who likes to sleep early and wake up at dawn cracking? Depending on how you answer, you can be at agreater risk for a number of health care Questions, including cardiac diseases, according to new research. A June study, published in theScandinavian Journal of Medicine and Science in Sport, found thisThe first birds are more active and, therefore, are more likely to keep their hearts in good health.

The researchers interviewed 5,156 participants on their chronotypes, which meansMay they be one morning, a day or an evening person. "The morning, day or evening chronotypes differ from the circadian calendar of vigilance and the preferred moment of sleep", note the authors of the study. Participants then asked to wear wrist accelerometers for 14 days to monitor their sleep habits and levels of activity.

What researchers have found that those withThe morning chronotypes were more active that the other two chronotypes. The male subjects in the study with morning chronotypes have an average of 30 minutes more on foot every day and women have an average of about 20 minutes more. One day, it's not a huge difference. But more than years or even decades, this additional activity is added and can lead to greater overall health and aDecreased risk of heart disease.

As for night owls? "The types of evenings were more likely to develop cardiac disease, obesity, diabetes and other metabolic conditions that people with other chronotypes, "according toThe new York Times' Evaluation of the results of the study.

There are many other research that show how to stay late can lead to health problems. A 2015 study published by theAffective Disorders Journal connectionsEvening chronotypes with mood disorders and depression. Another 2019 study in theInternal Medicine Journal Examined the association between Type 2 chronotype and diabetes in a sample of more than 300,000 people in the United States. These researchers have discovered that the researchers have been described auto-describedEvening people were 25% more likely to develop type 2 diabetes that those who said they were morning people.

Phyllis Zee, MD, Director of theResearch program on sleep rhythms and circadian rhythms At Memorial Hospital Northwestern, also notes that regularly staying late leads to bad eating habits. "HumanCircadian rhythms in sleep and metabolism are synchronized to the daily rotation of the earth so that when the sun goes down, you are supposed to sleep, do not eat, "says Zee in 2011." When sleeping and eating are not aligned with the internal body clock, this can lead to changes in appetite and metabolism, which could result in weight gain. "

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Although your chronotype generally comes naturally, it can often evolve during your life. Like anything else, circadian rhythms can adapt and change with effort.Andrew Bagshaw, MD, the co-director of the Human Brain Health Center at the University of a Birmingham, conducted a study in 2019, where he asked for his healthy healthpeople who consider themselves nocturnal owls Doing four things over three weeks to become mornings of the morning. Overall, participants were able to go to sleep and wake up about two hours earlier.

So, if you want to get longer from an early lift, follow the stages of the Bagshaw study participants have done:

1. Wake up two or three hours before your normal time and get the most sunlight possible.
2. Go to bed two or three hours before your normal time andLimit exposure to light.
3. Maintain a coherent sleep schedule on working days and days off.
4. Take breakfast to wake up, lunch at the same time every day and do not eat after 7 hours.

And for more useful advice on getting a closing of the eyes, check20 lifestyle tips for desperate people for a night of sleep .