Morning birds live longer than night owls

Q:I hear that people who are night owls aren’t as healthy as morning people. My mom rarely went to sleep before 1 a.m. and died at 65. I have the same biorhythms. I need a better sleep schedule. I have a demanding job, two young kids and am tired all the time. Is there any hope for me? — Wendy, B., Atlanta

A: You’re right to want to get on a better sleep cycle -- and you can do it! What you probably heard about were the results of a recent study done by U.S./U.K. researchers. They looked at data on more than 433,000 adults in the U.K. ages 38 to 73 to see if there’s a link between sleep cycles and illnesses or death.

First, they identified four chronotypes: definite morning types, moderate morning types, moderate evening types and definite evening types. Then they examined participants’ health issues. The researchers found that definite evening types had a higher risk of psychological problems and cardiovascular disease, plus a 10 per cent jump in all-cause mortality (most significantly among 63- to 73-year- olds) at their six-and-a-half-year follow-up. Clearly, there’s evidence that morning people are healthier.

If you’re a night owl and want to become a morning person, you need a plan.

• Start by making sure you get 60 minutes of exercise daily, but not within three hours of bedtime (no eating then, either).

• Choose a reasonable bedtime, say 11 p.m., and stick to it.

• Avoid digital light (smartphones, tablets, TV) for an hour before bed; soak in the tub instead. Keep the bedroom dark, quiet, cool.

• Practice progressive relaxation as you lie there.