Amy Packer Late night lessons
Discovers how to stay healthy if you’re a night owl
RESEARCH has finally proven the old saying that the early birds catch the worm, with those who breeze through mornings found to be more productive, successful and healthier.
In fact, you’ll even live longer because night owls have a 10 per cent greater risk of dying from any cause than larks do.
While you can’t really change the way your body clock ticks, there are ways for those who like late nights and lie-ins to minimise the impact of their lifestyle.
“Night owls simply need to better understand how to regulate energy by eating the right things and exercising at the right times,” said Alex Glover, senior nutritionist for Holland & Barrett.
Get prepped
Night owls often have a tendency to wake late and so tend to find themselves rushing in the mornings and running out of time for breakfast.
So it’s a good idea to have something healthy waiting – particularly as they are 30 per cent more likely to develop type 2 diabetes than early birds.
“Food that is easy to eat on the go is ideal,” said Alex.
“Prep something in bulk either the night before, or for the working week ahead.
“Focus on breakfasts that are light and simple but packed full of slow-release carbohydrates to maintain energy levels throughout the day.
“This will help you avoid over-snacking, which is a typical night owl habit.
“Breakfast muffins and loaves last well but I’d recommend mixing in a high-quality flavoured protein powder to keep you feeling fuller for longer.
“Slow-release carbohydrates can be found in high-fibre foods such as bran, oats and rye.
“These can easily be worked into pancakes and acai bowls.”
Head outside
Some studies have suggested that night owls are at a higher risk of cardiovascular issues than early birds. “This is likely down to having a sleep schedule that is out of sync with the natural light-dark cycle of the day, putting additional stress on the body,” explained Alex.
“While night owls tend to perform best physically in the evening, if you are looking to boost morning productivity, try starting your day with some physical activity outdoors.
“Natural light is one of the key signals, called a ‘zeitgeber’, which tells your body that it is time to get up. Getting outdoors early will help you feel more awake in the morning.”
Stick with it at weekends
The biggest mistake people make is trying too hard to go against their own sleep cycle, when in reality it’s hardwired into our genes.
“When thinking about regulating energy levels and productivity, it’s best to work with your body as much as possible,” said Alex.
Unfortunately, modern life doesn’t always allow for this, with most of us having to get up in order to work set hours.
“Night owls often find waking for a typical nine-to-five job a struggle, so revert back to their natural late rising on weekends in an attempt to recoup lost sleep,” added Alex.
“This will only make weekday mornings harder, as lie-ins can affect how well you sleep in the nights that follow.
“Your body will ultimately thank you for going to bed and waking up at the same time every day – it needs consistency to regulate its sleep patterns.
“You may not believe that you would be less irritable if you skip your Sunday lie-in, but give it a go.”
Step away from the snacks
Studies have found that overindulging late at night can negatively impact blood glucose levels.
“Eating large meals late at night or snacking in front of the telly releases hormones associated with wakefulness, so get an evening routine that allows you a good chunk of time to wind down between eating and sleeping,” said Alex. Head to the Holland & Barrett Health Hub for recipe inspiration, hollandandbarrett.com/thehealth-hub