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INSIDE 1 Listening Through Life’s Ups and Downs 2 Volunteer, Donate, Change Lives What People Are Saying About Us 3 Transform Your Smile Safely and Save $100 This Month Apple-Cranberry Salad 4 Why Becoming a Morning Person Isn’t Total Madness
HOW DITCHING THE MIDNIGHT OIL BOOSTS YOUR MOJO FROM NIGHT OWL TO EARLY BIRD
To the night owls, the world appears to be run by morning people. Schools start at the crack of dawn, coffee shops open and close early, and the world shuts down when the night owls are just getting started. Differing sleep patterns, or chronotypes, are hard- wired to an extent. And while no one chronotype is inherently better than another, night owls face certain disadvantages — including the fact that many important activities start early. The good news is that, with a little effort, night owls can feel at home in a morning-person world. Among helpful habits, night owls should avoid naps in the late afternoon or early evening and develop a routine of gradually cycling down their activities before bedtime. They should block out the stimulating glare of screens and adopt soothing pursuits such as a bath, meditation, soft music, or reading a print book. Night owls should also stick to a consistent sleep schedule, even on weekends. Once sleep routines are well-
established, they can begin setting their alarm 15 minutes earlier every few days and going to bed 15 minutes earlier each time. Try to make getting out of bed something to look forward to! One way to trick the brain into a more peaceful wake-up is to change the alarm tone to a pleasant, melodic chiming sound. Night owls can also use a light that simulates dawn, slowly making the room naturally brighter as they awaken. Sitting outdoors or near a window or light therapy lamp in the morning is also helpful for night owls who want to wake up more quickly. Finally, it’s not just about sleep: Night owls should try to eat like a morning person, too! Studies show that shifting meals earlier can help the body cycle down for bed sooner. Practicing small changes like these has enabled night owls to shift their sleep cycles as much as two hours earlier — changes that also led to their feeling less depressed and stressed!
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