Brighter days for night owls

A few simple tweaks to your daily routine could completely reset your sleep, delivering better energy and mental wellbeing, according to a new study led by Dr Elise Facer-Childs from Monash University. Researchers asked 22 night owls to:

Go to bed and get up 2-3 hours earlier than usual.

Maximise natural light in the morning and minimise light in the evening.

Eat breakfast upon waking, lunch at the same time each day and dinner by 7pm.

After three weeks, their morning grogginess lifted, their performance peaked in the afternoons (instead of evenings) and their mood improved, too.