What are you: An early bird or a night owl? Professional Medicine

What are you: An early bird or a night owl?

August 25, 2011, 2:07 pm

With my little knowledge at that time, I simply attributed that to habits. I could not understand why it takes a massive effort to open my glued eyes before 7 a.m.; let alone rising out of bed, making conversation, or even having breakfast, regardless of early bedtime hours.

I admit I am bad the first hour of the morning. My brain feels heavy with sleep and would not function as well as later in the day. It takes a great amount of physical and mental struggle to get out of bed. Whereas my friends would be wide awake, chirping with energy, teasing each other, cracking jokes and eating a hearty breakfast. Grumpy and unappreciative of their sense of humor, I silently envied them, but luckily after getting over my hangover. I caught up with them. My energy perked up as the morning passed and I was the last to retire to bed quite alert. It took me longer to drift into deep slumber.

I realize, now, that I am more of a post meridian (pm) person, or a night owl, while my friends were the early birds. I have learned to adjust my work according to my body’s requirements. Nonetheless, I gradually shifted my bedtime hour to have sufficient night sleep. Whether you are that early chirping bird or the night prowler, you should respect your biological clock and improve your sleeping habits. Let us see how the condition should be handled according to studies.

We have seen how people differ even in their ways of waking up and sleeping. Being a night owl should not make you feel less productive or lazier than others as one can easily catch up with your work by giving longer evening hours, when the others shut down. Because most people are the early risers, working hours are customized to them. They come to work full of energy while their counterparts drag their feet. To the advantage of the night owls, over-time hours are getting longer. The time extension allows them to catch up with their work in the afternoon, while the concentration of the others starts waning. Here are some recommendations on how to handle your slower biological clock and rev up your metabolic rate to enhance morning vitality.

To have a brighter morning, you should begin preparing the night before. Have an early light supper that contains the amino acid, L-triptophan, like a piece of chicken, turkey, cheese, fish, yoghurt or meat. Once in the body, the nutrient converts to serotonin, a melatonin precursor, the biological clock adjuster. The hormone regulates sleeping, waking up hours and other body functions.

Relax with a book after dinner and a cup of chamomile tea (no caffeine!). Avoid physical or mental stimulation (computer, animated conversations, bloody or horror movies). Working out after work assists restful sleep. However, exercising before bedtime energizes and keeps you awake and alert at bedtime.

Keep regular bedtime hours. For more night sleep, go to bed fifteen minutes earlier. Night sleep allows the brain, body, cells, and immune system time to restore their functions. By 5 am, the body should be done with repair.

Regular waking hours are important, of course, with an alarm clock as it is needed. No way of waking up without it! An alarm with a musical ring and a snooze is convenient for waking up smoothly and without annoyance. As you rise, drink two glasses of room temperature water. Water energizes the blood circulation.

The earlier you have breakfast the faster you get your metabolism going. If you are not able to swallow solids that early, go for a glass of fresh fruit juice (apple, kiwi, grapes, orange, strawberry ….) or a smoothie of your choice. Banana, pineapple, and melon contain serotonin, a mood regulator and an eye-opener. Unlike sugar, fructose in fruits has a low glycemic load, keeping blood sugar levels steady. Fruits’ richness in nutrients and phytochemicals vitalizes and cleanses the body. They are also easily digested. In less than an hour, you are wide-awake and ready to devour a copious breakfast. If you feel too tired to prepare breakfast, do it the night before along with other preparations. Studies showed that early breakfast boosts the metabolic rate. It was also found the people who eat early breakfast and drink water are less likely to have fatal heart attacks.

Breakfast should contain protein (eggs, yoghurt), cereals, seeds, nuts, or fresh or dry fruits. Keep your blood sugar stable all through day. Lunch should be high in vegetables and lean protein; snacks should consist of nuts or vegetable sticks with bean or hummus paste. Avoid caffeinated drinks and sugary and starchy foods. They cause energy depletion and fail you by mid-morning.

Another effective way to wake up is to breathe in the morning fresh air. Open the window and take in deep inhalations to expand your lungs and re-oxygenate your body and brain. An energizing walk on the treadmill or to work prepares the body for activity and brain for creativity.

When you find yourself sleepy after lunch, take a ten-minute power nap. If it is not possible, get up to stretch your limbs and body, take a walk in the hallway, and breathe in fresh air. If you are unable to concentrate or feel unproductive, take a break for ten minutes. Sit in a good position in your chair, close your eyes, and start breathing deeply with equally deep exhalations. This refreshes your thoughts and inspiration.

While the early birds should schedule their meeting and conferences before noon for maximum output, p.m. individuals should hold theirs in the early afternoon when stamina is at its peak. The intricate work that should be done in the morning for some; others can do it equally well in the afternoon to catch up on low-energy mornings.

Each group should take advantage of their peak hours for maximum productivity. Evening persons are just cut this way. It has nothing to do with late bedtime or laziness. Though they are accused of being lazy, it is more correctly their biological clock that is set differently. Some cannot even function before the evening. Afternoon and night jobs are more suitable for them. They become more productive and their tasks more fulfilling. For those who have the opportunity to work from home, they don’t need to adjust to any schedule. They can fit their assignments to their body clock; this also applies to the self-employed. They should adjust their chores or projects according to their body need in order to maximize productivity, creativity, efficiency and energy.

The world is made for early birds, but it does not mean that there is no space for the night owls. They too can excel when their body clock is respected. It is important to keep your energy level consistent and mental clarity invigorated with a balanced diet rich in fruits and vegetables and high in proteins from fish, legumes, poultry, lean meat, eggs and dairy, with adequate amounts of essential fatty acids (omega-3 from fish oil and nuts; omega-6 from sesame and flax seeds; omega-9 from olive and avocado oil). Grains, sugar and starches should be kept low to avoid blood sugar fluctuations, which sap energy. Hydration is important all through the day. Water peps the body and circulation.

Fatty, fried, fast, and processed foods, trans fats (margarine, overheated oils), artificial sweeteners, sugar, baked goods, colas, soda and soft drinks, additives, preservatives, cured meats, smoking and alcohol are defeaters of energy and health. They are “harmful;” rob your energy; and make you sluggish, obese and diseased.

It is important to vitalize your body, brain and immunity with moderate activity (non-exhaustive) and strength exercises. Five days a week are sufficient to keep you healthy and well.

Healthy lifestyles are essential for early and night birds.

I will be with you again after Eid in September inshallah. I wish us all a rewarding end of Ramadan and Happy Eid with health and gratification.

N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

To read previous Health Solutions articles, visit: www.arabnews.com/life.style

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