Good Lifestyle

Some people like to get up at dawn, noting that these late hours early in the morning are the best time to be productive and be hidden for the day to come. Others obtain an explosion of energy in the evening, reaching their creative cutting -edge state while the day ends. But whether you are a rising column or a night bird,Your sleep habits Can have a significant impact on your health - for better or for worse.

A study published in the edition in September 2022 ofExperimental physiologyhave found that your favorite bedtime can put you at a higher risk ofDevelop chronic diseases, including diabetes andheart disease. Read more to find out how your sleep schedule could compromise your health and what you can do about it.

Read this then:Doing this at night reduces your risk of heart disease and 75%stroke, says a new study.

Your bodynaturally favorite times to sleep and wake up is known as your "chronotype", explains the Sleep Foundation. The first birds, or morning larks, tend to fall asleep and wake up earlier and have more energy in the morning, while night orls prefer to stand late and sleep later.

Chronotypes can have a significant impact on your health, affecting appetite, energy levels, recovery and central body temperature. Knowing and understanding your chronotype can help you make healthy choices around your sleep schedule, so that you can feel more energetic and alert, as well as the reduction in your risk of diabetes and heart disease.

Christina Abavana, MD, specialist in sleep medicine at Hartford Healthcare, saysBetter life, "Night Oils tend to be less physically active due to sleep deprivation. Sleep deprivation increases the Ghrelin (hunger hormone), which can lead to an increase in carbohydrate intake. Our chronotype also plays a role in appetite and hormonal regulation, which can be modified when late chronotypes fight their natural sleep cycle. "

Read this then:Going to bed after this period raises the risk of heart disease, the new study says.

According to the Sleep Foundation,Chronotypes fall on a spectrum, with most of us landing somewhere in the middle. However, your chronotype can change at different stages of your life. For example, most children are first birds, but turn into a night owl in adolescence (hence the myth that adolescents are lazy and love to sleep late). Once they reach adulthood, their chronotype begins to move earlier, from 20 years old.

"Your chronotype cannot be changed radically," says Abavana. "The chronotype is governed mainly by your genes, your age and your gender. In addition, your chronotype can change as you age."

The study examined the biological differences of 51 participants with metabolic syndrome - a group of conditions whichPire your risk of heart disease, including hypertension, high blood sugar, excess body weight and high cholesterol. The participants were divided into two groups according to questionnaires designed to help determine the early and late chronotypes. The researchers carried out various tests to measure body mass and composition, insulin sensitivity and metabolic function. All the participants joined a strict power supply in calories and nutrition on an empty stomach overnight.

The researchers observed that the chronotypes of the participants had a significant impact on their metabolic functions. For example, night orls were more likely to store fats and carbohydrates during rest and exercise, while lift-up were more likely to convert fat to usable energy. In addition, the night orls were more resistant to insulin than the first birds, which can lead to becoming overweight or obese, significant risk factors of heart disease and type 2 diabetes.

"Metabolic syndrome is a collection of certain conditions that include high cholesterol, high blood pressure, more fat around your waist tower and problems that respond to insulin, like diabetes," saidAlexa Mieses Malchuk, MD, afamily doctor certified by the board of directors. "Among the people with the metabolic syndrome that have been studied, the early chronotypes metabolized better than late chronotypes, whatever physical activity. On the light side, if the late chronotypes exercised, they could also increase their metabolism."

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Going from a night bird to an early lift is not as simple as deciding to go to bed very early and adjust your alarm before sunrise. Research indicates thatChronotypes are genetic, which means that, if you are a night bird, it is in your DNA to stand late and repeat in the morning. Fortunately, you can take measures to move your chronotype. The trick is to do it gradually and not to shock the natural rhythm of your body by changing overnight.AE0FCC31AE342FD3A1346EBB1F342FCB

Adopt healthy lifestyle habits andsleep healthy are excellent means to gradually move your chronotype to become an early riser. This includes the release from the outside early in the day, do a aerobic exercise regularly, eat a well -balanced and nutritious diet, manage stress, keep electronics out of your room and limit stimulants like caffeine and the sugar.