He who goes to bed late and gets up late is the one. People who go to bed late live shorter lives. Loss of sexual desire

Many of us were taught to wake up early as children. We were not allowed to lie in bed until noon or stay up late. Therefore, we got up in the mornings without any problems, even on weekends.

However, the older we get, the more we are faced with the situation of late sleep. Many people consider it lucky if they were able to go to bed before midnight.

Many people are content with about five hours of sleep, so they never bother trying to go to bed early. The habit has also been encouraged by a number of studies, including a 2009 experiment led by psychologist Satoshi Kanazawa, which found that people who follow an owl routine tend to be more intelligent and creative than morning larks.

While it was good to know there were benefits to sleeping late, a new study published in the journal Chronobiology International, has revealed some very serious downsides.

After tracking more than 400,000 adults for about six and a half years, researchers in the UK found that those who identified themselves as “evening types” faced a 10% higher risk of death compared to “morning types.”

More than 10 thousand people died during the study, and after analyzing the data, it turned out that most of them were “evening types.”

“What we think is happening is a problem of owls trying to live at the pace of larks,” says Kristen Knutson, lead author and assistant professor of neurology at Northwestern Feinberg School of Medicine. "This discrepancy between their internal clock and the outside world can lead to health problems in the long term, especially if their schedule is irregular."
According to the results, people who like to stay up late may have health problems such as diabetes, gastrointestinal disorders, respiratory problems, neurological and psychological disorders.

While this study is not the only one to look at the overall health effects of late sleep, it is the first to link it to mortality, as well as gastrointestinal and neurological problems.

Knutson and her team didn't say anything about cause and effect, but past research has shown that people who identify as night owls are more likely to have poor diets and heavy drinking.

They also experience “social latency,” which basically means they wake up later on weekends than on weekdays. According to previous studies, there is an 11 percent increase in the likelihood of heart disease with every hour of social lag. It is also associated with obesity, which plays a role in life expectancy.

Unfortunately, some night owls find it difficult to break their habit of going to bed late because it may be in their genes.

"Whether or not you're a night owl, some of your sleep rhythms are determined by your genes, which you can't seem to change, but that's not entirely true," Knutson says.

She adds: "You can't just go to bed three hours earlier tonight, but there are a few tricks to help you go to bed at a more reasonable hour than usual."

1. Avoid certain foods

Eating before bed can make the difference between a good and a bad night's sleep.

Obviously, you should avoid drinking caffeinated drinks such as coffee. But also try to stay away from dark chocolate because it contains caffeine and theobromine, both of which are stimulants that can keep you awake.

Spicy foods are also not the best options because they can give you indigestion and acid reflux. If you do fall asleep, there is a chance that the quality of your sleep will be poor.

High-fat foods, like bacon and some red meats, will keep your body temperature high and help you fall asleep faster.

1. Exercises

Exercise increases your energy and heart rate, making it harder to fall asleep. Therefore, if you like to exercise, try to do it three to four hours before your expected bedtime.

According to Dr. Robert Oyksman, a chiropractor and director of The Sleep to Live Institute, when you exercise at these times, "the increase in body temperature followed by a decrease in body temperature mimics the natural drop in body temperature, which helps you fall asleep faster."

1. Take a hot shower

Have you ever noticed how much sleepier you are after you get out of the shower? This is because when you take a hot shower or bath, your blood flow increases, which in turn lowers your body temperature.

1. Open the window

The environment you are in plays a role in your habits. Researchers have found that those who live in well-ventilated areas fall asleep faster and enjoy more restful sleep.

1. Turn off your gadgets

Electronic devices are a major distraction when you're trying to sleep. It is recommended to turn off all devices, including your smartphone, at least an hour before you go to bed.

If you must use them, make sure the brightness is set to minimum and the screen is at least 35 centimeters away from your face. Also use night modes with predominant yellow light.

“Blue light, when in contact with the retina, stops the normal production of the sleep hormone melatonin, which not only impairs your ability to fall asleep, but also makes you feel sleepy in the morning,” Rosenberg explained.

1. White noise

Of course, there are people who need complete silence and darkness to sleep, and others who need a little background noise.

White noise helps distract your mind from other thoughts and help you fall asleep faster.

If you don't want to invest in a white noise machine or run a fan in the winter, there are apps you can download that will simulate these sounds.

1. Create a routine

Is there something that makes you feel sleepy? Find it and incorporate it into your evening routine.

For many it is reading. Someone, after a couple of pages of the book, is already beginning to retreat into the world of dreams. Some people like to leave the fan on overnight. Similar to opening windows, this helps increase oxygen flow and promote relaxation. It also creates enough white noise to make you fall asleep quickly.

The study was conducted by British scientists on their 50 thousand compatriots. It showed that night owls have a very high probability of approaching death than larks. The study lasted 6.5 years. Fortunately for us, the science of somnology has existed in Russia for a good 25 years, and is now actively developing in Tatarstan. We interviewed one of the specialists in this field to dispel myths and doubts. Maria Zakharova, a general practitioner, somnologist at the State Autonomous Institution of the Republican Clinical Hospital of the Ministry of Health of the Republic of Tatarstan, Republican Clinical Hospital No. 2, will tell us in an exclusive interview with our publication whether such studies can be trusted, and how to sleep correctly for a longer and healthier life.

— Maria Gennadievna, do you think Owl people really differ in life expectancy from Larks?

“I would definitely not confirm the opinion that “People who go to bed late die earlier.” Another thing is that Owls find it difficult to adapt to work. Most often, we all work from 8. Night owls have to get up early despite the fact that they go to bed late. If you go to bed late and get up, for example, at 6 am, this will be a lot of chronic stress for you. The Owl has to adapt to the rhythm of the Larks, and first of all, this is stress for the body. If stress exists for a long time, there is always a risk of developing serious diseases. Such stress can contribute to the development of cardiovascular diseases: hypertension, myocardial infarction, stroke. In this case, Owls undoubtedly fall into the risk group.

— How to avoid falling into this risk group?

— Our ancestors observed their sleep schedule correctly. The way they kept their biological clocks is how we should keep them. That is, you need to get up with the sunrise and go to bed with the sunset. Our biorhythms are shifted if we go to bed late and wake up late. Staying in the sun promotes better sleep quality. Accordingly, if we shift the schedule for getting out of bed, any day will be shortened for us. Then we will have to go to bed late, and therefore our biorhythms will shift. This will greatly affect our health.

— British scientists have conducted a whole study on this, how plausible is it, do you think?

— How does the Lark’s life work, and can he also find himself in a situation that is uncomfortable for the body, like the Owl?

— If you look from the Lark’s point of view, now life requires a lot of activity and there is a lot that you want to do. Suppose a lark got up early, and he has evening plans for that day: social events, parties, discos. In such cases, the larks’ biorhythm also has to adapt. Especially if you are a public person and often go out in the evening, since social gatherings take place precisely at this time.

— What should they both do so as not to disturb the physiology of sleep?

- We can come to some kind of consensus. For example, find a suitable job so that the Owl does not run at 6 in the morning, but walks by the time when it is already comfortable for her body. I believe that neither Larks nor Owls are suited to night work. There is night work, but it is definitely not good for the body. It is accepted among us that sleep should be continuous. There are people for whom it is enough to sleep 3-4 hours a day, and they feel cheerful. There are very few such people; most still sleep 7-9 hours. But there are also long sleepers who sleep up to 12 hours a day. A person who has had enough sleep is easy to identify; he lacks passivity, absent-minded attention, nervousness, and irritability. This indicates that the person has had enough sleep and will spend this day fully for himself. The day will be fruitful and the person productive.

— What do patients most often come to you with and what would you recommend to them?

“The rhythm of the city now is such that the body sleeps little, and this was not originally intended by nature. Nowadays it is very common to treat insomnia or a long time to fall asleep. People with sleep structure disorders. To prevent all this from happening, there must be sleep hygiene. You need to go to bed and wake up at the same time. Follow the sleep period that suits you. Any gadgets should be turned off before bed. These are phones, TVs, bright lights. You can read a book for a while, or better yet, go for an evening walk. Some people find it good to soak in a relaxing bath before bed. The bedroom is for only two things: sleep and sex. There should be no TV or office here. I went into my bedroom, I understand that here is the kingdom of peace and sleep.

Most jobs are day jobs, but not all people are early birds. If you are the complete opposite, have a hard time waking up, always skip breakfast, are always late for work, then you are called a “night owl.” It is known that 1 out of ten people is a “lark”, 2 out of ten are night owls. And there is a middle ground, they are called "hummingbirds" - people who can adapt in the morning or at night.

It is clear that most morning “larks” will find it difficult to work in night jobs, such as bartender, doctor on duty, police. Night owls are ideal for work that starts late. These are workers in the 24-hour service sector (police, ambulance workers, dispatchers, firefighters). If your activity doesn't suit you, then it's time for you

Debate about who is better

People have different rhythms. Circadian rhythms affect the timing of sleep and wakefulness, hormone release, body temperature, they determine what foods you like best, exercise, sex and other activities. They also affect the choice of work, partner and hobbies. All of us could feel and perform better if we could synchronize our activities with natural rhythms throughout our lives.

They say that your partner should not be the same chronotype as you. Oh oh. You go to bed at eleven in the evening, he goes to bed around four in the morning. While this has its own charm, you'll get a head start on his snoring.

Psychologists say that night owls are smarter than early risers. Oscar Wilde said: “Only stupid people are geniuses for breakfast.” But a high IQ does not necessarily mean Street Smart (practical wisdom, street wisdom).

Most of us adapt very well to the demands of life. For example, students who rarely go to bed before 2 am will almost certainly turn off the lights earlier when they graduate from college and start working during the day. And they will become even more early risers once they become parents. They may complain, but most will cope. And by the age of sixty, many of them will be comfortable going to bed and waking up earlier than they did when they were younger.

Just as it is pointless to argue who is better than a woman or a man, it is foolish to argue that morning “larks” work better than night owls, they are simply in a more advantageous position. Most businesses operate during the day, meaning early risers are more productive and have a higher chance of earning more money.

Conclusion

There is no difference for health and wisdom. Benjamin Franklin's saying, “He who goes to bed early and rises early is healthy, rich and wise” has not been confirmed by scientific research. So who works better, smarter and richer, “larks” or “night owls”? The debate continues. As a result, it all comes down to your professionalism, work ethic, passion and commitment. It doesn't matter when you are most productive: day or night, the main thing is to do what you love. You might be interested in reading,

Topgearrussia.ru

Ackerson says he rarely gets up later than 4:30 to 5:00. He needs to call GM Asia early in the morning before it's too late for them. He calls his current job the best he can have! It is complex, interesting and exciting. Sometimes he couldn't even sleep at all at night. It's good that these nights weren't very long.

Kash describes his mornings like this: waking up at 4:15, sending mail, calling business partners on the East Coast. After that, he listens to the morning show on Dallas sports radio, reads the newspaper and works out on an exercise bike at the gym.

Tim Cook gets up at 4:30 a.m. and the first thing he does is sort out his mail. By five o'clock he can be found in the gym. He works very hard and prides himself on being the first to arrive at the office and the last to leave.

total3d.ru

Iger gets up at 4:30 and uses this free morning time to read the newspaper, exercise, listen to music, catch up on email and watch TV. Moreover, he does all this almost simultaneously. Even in these quiet moments he is already.

Irwin manages to do as many things before nine in the morning as many people do not manage to do in a day. Waking up at 5:00, he first checks his email and the work of the company's divisions in Europe and Asia. Then he prays, walks the dog, and does exercises. He manages to do all this before his children wake up. Before arriving at his office on Long Island, he still has time to have a business breakfast somewhere in Manhattan.

The former head of Peugeot, the current head of Eutelsat Communications, Jean-Martin Foltz, took the Dijon-Paris train and arrived at the office at seven o'clock, where literally in a few minutes he made his report at the morning meeting. His Renault Espace car was converted into a micro-office where he could work while on the road.

The Oxygen founder gets up at six in the morning and leaves the house half an hour later. Those who get up just as early can get under her wing.

This is what she herself says: “Several times a week in the mornings I meet in Central Park with a young man who turns to me for advice. By helping him, I can support the next generation. Someone who takes life seriously. I can’t spare time in the office for such conversations, but such morning walks in the park are useful for me, and also help me keep in touch with the younger generation.”

The day starts early for the head of one of Britain's most famous fashion companies. Sherwood wakes up at five in the morning to catch the Nottingham-London train, which arrives at 7:45. The long road does not frighten him at all; during the journey, he also resolves issues with the team by phone.

The former head of Rodale is inspired in the morning by the words of the poet William Blake: “Think in the morning, act in the day, read in the evening and sleep at night.” Since he learned this phrase, his life has changed. Morning reflection and planning make Murphy, he says, strategic and proactive rather than reactive.

ringtv.craveonline.com

He is the youngest CEO in NBA history. He gets up at 3:30 every morning to get to the office by 4:30. He works there and doesn’t forget to send motivation letters to his team.

On weekends, his schedule is more free: he arrives at the office only at seven in the morning.

The art director of a popular clothing and bag store usually wakes up at four in the morning. And often he can’t decide what to choose: read and go back to sleep or pick up his BlackBerry. If she chooses the latter, she starts by sorting out her mail and corresponding with her colleagues at Brooklyn Industries.

The former president of Starwood Hotels and chief financial officer of Disney is now the head of the company that operates amusement parks. And although he himself calls his work time for play, he still likes to arrive at the office early. He gets up at 5:30 and leaves the house at 6:00.

Heim Saban, an Israeli-American billionaire of Egyptian descent, drinks his first cup of coffee at 6:02. It then runs for an hour and then does 75 minutes of charging. Only then does his day begin.

To stay mentally and physically competitive, Dutchman Polman wakes up at six. Early in the morning, he can run on the treadmill in the office and at the same time think about the upcoming working day, which, naturally, for the head of such a large company will be busy.

She doesn't immediately run to the office after waking up. Rising at 4:30 a.m., Padmashree Warrior spends an hour sorting through mail, then reading the news and getting her son ready for school. And at 20:30 you can still find her in the office.

She previously served as Chief Technology Officer at Motorola and was recognized as one of the most successful women in business.

Reinemand also served as dean of the School of Business at Wake Forest University. He got out of bed at 5:30 and started reading the newspapers. Before work, he had to read The New York Times, The Wall Street Journal, The Financial Times and The Dallas Morning News.

Andrea Young gets up at 5:00 and goes to the gym, and by eight in the morning she is already sitting at her desk.

His colleagues say that he showed up at the office at six in the morning, and before that he still had time to do a morning jog (about 8 km). He was also the last one to leave the office.

Schultz starts his day by exercising. Usually it's a bike ride with my wife. And yet he arrives at the office by six in the morning.

There's something about Starbucks that makes people behave this way. Company President Michelle Gass gets up every morning at 4:30 and goes for a run. And she has been doing this for 15 years. Maybe it's all about the coffee?

Former OpenTable president Jordan said he arrived at the office at 5 a.m. and didn't leave until 7 p.m. However, it was these long hours dedicated to OpenTable that played a role in his departure from PayPal.

Former US Presidents George HW Bush and George W Bush

Bush Sr. got up at four in the morning, went for a run and was in the office by six, where he remained until two in the morning. His nurse, who had to be with him almost all the time, recognized this schedule as simply terrible.

George W. Bush arrived at the office a little later, at 6:45, and often held meetings at this early hour.

The president's office had to work the same way. According to former students of Colin Powell, he complained that it was absolutely terrible to arrive at the office at six in the morning and not leave until seven in the evening. Condoleezza Rice started her day at 4:30 a.m. so she could get to the gym before work.

A key figure of the American Enlightenment period, the Founding Father of the United States, Franklin often repeated the following proverb: “Early to bed, early to rise, you will be healthy, rich and wise.” He started his day by getting up at five in the morning and asking himself: “What good will I do today?”

Do you think getting up early is really the key to success in business?

​​​​​​​​​​​​​​​​​​​​​

​​​​​​​Owls and larks - a common division of types of people into those who are awake in the morning and afternoon (lark) and in the evening and at night (owl).

A “lark” is a person who tends to wake up early in the morning and go to bed, usually before midnight. It is in the morning, from early rise until noon, that larks have the best head function, the most vigor and energy. Along with “larks”, there are “night owls” - people who prefer to wake up closer to the middle of the day (or later) and fall asleep, as a rule, after midnight.

A third type of people is often mentioned: pigeons. Pigeons get up a little later than larks, work very actively all day, and go to bed around 11 p.m.

Owls are divided into emerging and mature. A nascent owl can go to bed and get up along with everyone else, including in lark mode, but in the morning she has not yet woken up, her head is not yet fresh, and she only roams around after lunch, preferably in the evening. A mature owl is a person who is accustomed to falling asleep after midnight and sleeping, if possible, all morning.

Where do "owls" come from? - There are many different reasons.

Sometimes it is the biological structure of a person. Nature always, next to the “norm,” launches something deviating from the norm, as if “on trial,” and, since life changes, sometimes this turns out to be justified. Such a child is a night owl from the first months of life, sleeps soundly during the day, wakes up at night...

There are very few such owls, biological in nature; according to experts, it is 2-3 people per thousand. More often, people who become owls (get used to the nocturnal lifestyle) are quite vigorous, enthusiastic about business and life (usually young) who do not have enough days to do everything, meet everyone, see everything and try everything... Not having time to do this during the day, they continue this in the evening and later, and when it’s a company of people just as enthusiastic as they are, where one recharges the other, then there’s no time for sleep at all. They go to bed late over and over again, no one wakes them up in the morning, so little by little their body rebuilds itself. However, the most lively and energetic people do not have big problems here: they have enough energy to rage until the night, and suddenly jump up early in the morning: they are already cheerful, they wake up quickly.

It’s worse when a young man or girl can’t put himself to bed in the evening: there are so many temptations around - calls just started, there’s a chat on VKontakte on the Internet, and an interesting movie started on TV - and even when he knows that he needs to get up early tomorrow, he thinks about it I don’t want to, an internal “maybe” sounds, and why I went to bed after three in the morning - I don’t understand... If you call a spade a spade, it’s laziness and disorganization, but there is one fact - gradually it becomes a way of life, the body You get used to it as best you can, and soon it’s hard to fall asleep in the evening, and in the morning, as usual, it’s hard to wake up... A shift is formed towards later: go to bed later, get up later. A small shift soon becomes a habit, soon it becomes difficult to stick to it, again we can’t put ourselves down or lift ourselves up, and the person becomes a night owl. It’s difficult to wake up like this in the morning: the person hasn’t had enough sleep, his head is hard to think, and in the evening he starts walking around again, but now he can’t fall asleep quickly. This creates a vicious circle that maintains a person’s habit of being an Owl.

Such young men and women are in vain pointing at genetics; genetics most often has nothing to do with it: such an emerging “night owl” is usually a morning person who cannot organize himself. And the mature “owl” is a lark who has already developed a psychological dependence on the nocturnal lifestyle.

Previously, people who were inclined to wander around in the evening and sleep a little in the morning were simply called disorganized; today they are politically correct called Owls. Sometimes these include not completely healthy people. In particular, scientists have found a gene that causes mental illness and provokes sleep rhythm disturbances. With this disease, the biorhythms of day and night really get lost, but the consolation is that this mental illness is extremely rare. Another well-known disease is DSPD, people with this disease actually have a sleep disorder, they suffer from it and turn to doctors for help and cure. However, such patients are vanishingly few: 0.15%, that is, 3 sick people per 2000. Everyone else, squinting at such Owls, cheerfully recalls the joke: “Doctor, I have erotic dreams every night! - How long have you been suffering from this? - Who told you that I am suffering from this? I enjoy it!”

Research shows that there are many creative people among owls: those who are accustomed to breaking any stereotypes are easily ready to break the tradition of “we sleep at night.” However, the same studies show that among the successful, rich and accomplished people there are more early risers: apparently, you need to know which stereotypes make sense to break and which are not worth breaking.

Most people are early risers, but if a person has to take a night job, within a few months his body adjusts to night owl mode. Similarly, in the opposite direction - most people who live a nocturnal lifestyle, if necessary, can always accustom their body to the lark mode.

How to treat the owl lifestyle from a health point of view? Here doctors are quite unanimous: first of all, the body needs a stable rhythm of life. This is why being a regular “night owl” is better than having a completely broken schedule: today I go to bed on time, tomorrow in the morning, the next day I go to bed at 6 pm because I can’t stand on my feet anymore. Such a broken schedule, where the body’s natural rhythm is destroyed, is the most unfavorable situation for health.

If we compare the lifestyles of a lark and an owl, then doctors are on the side of the larks: “you need to sleep at night.” If a person does not sleep at night, he does not produce the night hormone melatonin. Consequences? Scientists at the Harvard School of Public Health have found that this leads to breast and prostate cancer.

These data were proven by studies in which more than 1000 Icelandic residents took part. Scientists monitored their sleep disturbances for seven years. Prostate cancer was found in 111 people, and in women there was a high percentage of breast diseases. This is due to a deficiency of the night hormone melatonin.

Most experts believe that a lark leads a healthier lifestyle. This is a way of life - more natural, more natural for humans. Throughout the entire evolution of man, for almost 7 million years, nature adapted man to daytime life: at night there was no need for man to be active, it could end sadly for him: nocturnal predators or dashing people waiting for a late traveler quickly drove away any thoughts about the night walk. Man for the most part has always been, is and remains a daytime creature.

In Africa, where there is no electricity, there are practically no “owls”. When it gets dark, it's completely dark, and nocturnal predators roam. So everyone is sleeping. And they wake up with the sun. And in Russian villages everyone got up to make hay at 5 am. And whoever did not get up to make hay in the morning was called not an “owl”, but a slob.

“Owls” appeared only when evening light and leisure appeared: the opportunity to wander around in the evening. Okay, why not? Progress has given such an opportunity, there are people inclined to this - why not switch to the “night owl” mode? - Yes, you can change lanes. It is clear that the “owl” lifestyle does not fit well with the “normal” lifestyle: social contacts are difficult, it is not clear how to organize family life if the spouses do not coincide either in breakfast time or in bedtime. And it’s more difficult to get a job if you can’t get up or wake up in the morning... But if a person is willing to pay for his peculiarity, that’s his right.

It happens that letters come to us: “Since childhood, I have been a night owl. Absolutely unchangeable, despite thousands of tips. All my childhood I suffered when I was put to bed at 21-22:00 and looked at the ceiling, making up fairy tales for a very, very long time. "I quickly learned how to pretend to be asleep. That's how I lived. And I suffer the same way in my adult life. My continuous work experience is already 2 years. Two years without normal sleep, 5 days of torment and 2 days of almost complete hibernation." From such a letter, from the outside, nothing can be said. Here you need to listen to the intonation: does a person set himself the task of changing his lifestyle to a healthier one or is he defending his right to live the way he wants? If a person insists from childhood “I am an owl” and is ready to suffer for it, he will prove to himself that he is an owl that cannot be retrained. People are talented. On the other hand, there is a much more positive experience. All those who take up the Distance take the exercise “Let’s go to bed on time!” and begin to make sure that they always go to bed “today,” that is, before 24.00. Many hundreds of people have already gone through this exercise, and so far there has not been a single one who could not cope with it. Everyone who set themselves such a task, even out of interest, suddenly discovered that in the morning you can be well-rested, that the morning is a wonderful and cheerful time.

Another reasoning goes like this: “I’ve been a night owl for as long as I’ve lived, and it hasn’t affected my health at all.” Say thank you to your parents: if they gave you good health, your lifestyle may indeed take a while to take its toll. Or you may not notice the problem right away. But your “owl” lifestyle, unfortunately, will affect the health of your children faster. Children quickly become accustomed to their parents' lifestyle and, as a result, become night owls early on. We think everyone knows the consequences of a lack of healthy sleep in children. If I broke my own biorhythms, I ruined my children’s health. It suits you?

In any case, you need to know that the best sleep is before 12, during this period the body rests best. You need to go to bed today, not tomorrow... The deadline is half past eleven, otherwise tomorrow you will walk like glass, and even your loved ones will not evoke any emotions. Bottom line: we honor proper sleep.

The modern world lives in the wakefulness mode of “larks” - this is a fact. The abundance of recipes from the series “how to become a lark” and the complete absence of advice on the topic “how to become a night owl from a lark” only confirms the thesis that the world is designed for “larks”. For a person who actively sets goals and strives to achieve them as quickly as possible, it is useful to develop the habit of getting up early. A new habit does not form immediately, but there is no need to fight with yourself. It’s better to gradually, methodically and gradually accustom yourself to a new daily routine:

• Come up with an evening and morning routine for yourself.

Do it now. Determine the time by which you should go to bed. Be realistic: if you are used to going to bed at one o’clock, today go to bed at half past twelve and get up half an hour earlier than usual. Develop this habit of this regimen, and after a week, move the bar a little again. If you can’t fall asleep right away, it’s okay, the body begins to rest just by being in bed. Relax, do auto-training, lie with your eyes closed. Sleep will definitely come. See→

• Organize yourself a cheerful morning.

Turn on the lights and cheerful music, do exercises - any pleasant physical activity: yoga, dancing, aerobics - whatever you personally like. Afterwards, take a pleasantly contrasting shower; for those who are especially daring, douse yourself with cold water. Train yourself to get up at the first ringing of the alarm clock, and when you wake up, smile and say hello to yourself, the morning and those around you. How you greet the morning is how you will spend the day: greet it with joy! See→

• Prepare your morning in the evening.

To wake up easily in the morning, you need to prepare in the evening. Make a to-do list for tomorrow in advance and decide what time you will get up. Just before going to bed, while already lying in bed, imagine the morning in detail: imagine how you wake up, how you get up and wash your face, how you vigorously warm up and easily get ready for work. And smile for tomorrow. Cm.

Is it possible to feel worse when you wake up late? Whether it's your mom waking you up or your iPhone blowing up with work-related messages, there's no worse way to start your day with a whole body of pain.

The worst part is that you can't justify your actions. You want to tell your mom that you're so tired because you stayed up until 2 a.m. reading the most interesting book in the world, and before that you learned how to make illustrations on the computer.

But you know that she will stop you after the phrase “2 am.” That's all she'll hear. She will scold you and threaten to take away your computer and tell you to go to bed early.

The same will happen to your boss. You can't explain being late for the third time in a month by saying that you were looking for articles about the life of an earthworm. People don't want to hear your excuses. They want you to get together and that's it!

And so on throughout your life. However, you continue to stay late. No matter how bad you feel in the morning, or how much work you lose, you will continue to enjoy the moonlight. This is your nature.

There is nothing for you that would make you wake up at 6 am, because there is so much interesting stuff to stay up for a long time in the evening. It is then that ideas appear, energy is in full swing, and you are completely devoted to yourself: no one distracts you, there are no plans or obstacles to the light of your thought.

This is why you are smarter than many of your friends

According to research published in The Huffington Post, people who deviate from their normal sleep patterns are more intelligent. The article is complemented by research that confirms that people who create new evolutionary patterns (compared to those who adhere to patterns created by their ancestors) are more progressive.

Those who seek and strive for change have always been considered the most developed and intelligent in society. According to research from the University of Madrid, those who go to bed later (and wake up later, of course) score higher on inductive reasoning tests. This test is usually associated with general intelligence.

They don't reject moments when they get creative

ABC Science reported on research from the Catholic University of the Sacred Heart in Milan, during which 120 women and men of different ages were surveyed about their sleep patterns.

Survey participants were also asked to take three tests designed to measure creative thinking. The subjects completed tasks for originality, creativity, and took a bunch of other different tests. According to the data obtained, “night” people are smarter (and more creative) by all criteria.

It all depends on what exactly you do in your free time. Yes, early birds are more productive, but late risers are more creative.

Early risers take advantage of the morning hours to complete routine tasks, like going to the gym, making coffee, or commuting to work early. But those who go to bed later get much more benefit from nighttime gatherings - this is their special time to learn something new and create something interesting.

Waking up at six in the morning, you usually go to bed at nine in the evening, which means that fatigue begins to appear around 17. You may start the day with a burst of energy, but by noon you are already exhausted.

Larks push themselves to the limit and ruin the second part of the day

Researchers from the University of Liege in Belgium tested 15 night owls and 15 early birds. They measured their brain activity after waking up and 10.5 hours later. Both groups showed similar results after waking up. But after ten hours, the early risers had significantly reduced brain activity, unlike the night owls.

“Owls” are head and shoulders above the rest and are subject to less stress

It all depends on how you feel about such cycles. You may think that waking up later is missing out on morning hours, but early sleepers are missing out on entire nights.

They are in a much better mood throughout their day

As the BBC reports, a team of researchers from Westminster took the saliva of 42 volunteers for analysis for 2 days, 8 times a day. After analyzing the samples, they found that people who got up earlier had higher levels of cortisol, the most important stress hormone.

As a result, early risers are more likely to complain of muscle pain, colds and headaches.

People who wake up earlier have more willpower, are busier, and experience much more stress, which causes them to accumulate more anger and less energy at the end of the day. On the other hand, waking up late allows you to do your work more slowly and be less busy.

Life depends on how we perceive it, but in reality, it also depends on when we wake up. Despite all the hype and accusations against them, Sony has been sticking to their personal schedule for many years and does not feel any remorse about missing an alarm.

At the end of the day you will feel absolutely great.

Click "Like" and get the best posts on Facebook!

I’m working on my new course “How to get up early.” And of course, I can’t ignore the theme “owl – lark – dove”. While studying this issue, I learned some shocking numbers! But first things first.

The owl, the lark and the dove are three birds whose names people are given depending on the time they get up in the morning.

Owls are people who go to bed long after midnight and wake up when the sun has long risen. Larks are people who get up early and are very active in the morning. Pigeons are a cross between a lark and an owl, people who wake up at 7-8 am and go to bed at 11-12 pm.

Initially, all people are early risers. In Africa, where there is no artificial lighting, all people are larks. A couple of hundred years ago, when there was no electricity, all people were larks. Majority. As soon as artificial lighting appeared, people began to wander around at night.

Workers on night shifts in factories, security guards and sentries, law enforcement officers and the military gradually began to turn into owls. Night shifts and duty began to disrupt the natural sunny mode of life.

Modern urban lifestyle - nightlife. “Moscow Never Sleep” - “Moscow never sleeps” - as DJ Smash proclaimed. All advanced party life is aimed at being active at night and sleeping during the day. A man turns into an owl.

Man gradually leaves the natural rhythm of life, the rhythm of life in accordance with nature. That is, he begins to live not according to the laws of nature. And of course, he starts to get sick.

New habits are formed - not sleeping at night and waking up late. What's worse is that these habits are then passed on to children. Children unconsciously copy the lifestyle of their parents and from birth they turn into owls. And subsequently, this habit is already transmitted at the genetic level. That is, these people who were raised in families of owls, their children become owls at birth. As a rule, they are born in the evening or before midnight.

Among the owls there are many creative people, musicians, actors, and writers. But, unfortunately, owls have few creative, healthy children. After all, the Universe helps those who live according to its laws, in accordance with the natural rhythm of life, and not those who violate this rhythm. And this rhythm is very simple: you need to wake up with the sunrise, and fall asleep at sunset.

I was simply shocked by the statistics! It turns out that in the modern world there are approximately 40% owls, 25% larks and 35% pigeons. But what matters is not who you are now: an owl, a lark or a dove. What matters is who you want to become and what kind of life you want to live in the future.

I say this to say that if you are a morning person now, great! It will be very easy for you to get up early.

If you're a Dove, great. You, too, will be able to quickly adapt to the natural regime of nature.

If you are an Owl, that's fine too. You now know that you are a night owl not because you lack willpower or character. No. It’s just that the lifestyle of your relatives in the last 2-3 generations has turned you from a lark to a night owl.

But if you want your life to become healthier and happier, and more importantly, for your children to be healthy and happy, you need to return to the natural rhythm, in accordance with the laws of nature, with the laws of the Universe. I will talk about how this can be done in the following articles.

So, who are you today: Owl, Lark, Dove? Please click "Like" or write in the comments.

Everyone has heard the aphorism “He who gets up early, God gives him.” There are people who tirelessly repeat that you need to be very economical with everything, and most importantly with time, so you can’t sleep for a long time. It is harmful to go to bed late, and sleeping during the day, in their opinion, does not give anything except heaviness and headaches. But what should those who cannot “break” themselves do, no matter how hard they try? Despite all the efforts of will, all the discipline, their sleep hours inexorably shift later, and in the morning it becomes harder and harder to get up. Is this really an illness, a disease? Or is there another reason for this?

Why do some people have desire to go to bed late?
Why do these same people always problem with waking up early: Is it hard for them to get up in the morning?
Is the tendency to stay up late in a child or teenager pathology or disease? Can the same be said about an adult, accomplished person?
What to do if there is a constant, persistent desire to go to bed late? To break, heal yourself or not?

Today on the Internet there are many opinions about when and how to sleep correctly. Some are adherents of the theory that early morning is the best time to work. They call themselves early risers and are proud of it, but those who find it difficult to get up in the morning are labeled as lazy. They are ready to prove on a scientific basis that sleeping after 4 am is useless and does not provide any rest. They are ready to treat anyone who does not want to go to bed at 10 pm, they say, the only problem is self-discipline. And if you have a routine and you fall asleep at the same time, you will want to sleep on time. And if you sleep during the day, then of course you won’t want to sleep in the evening. They advise you to overpower yourself for several days in a row, force yourself to get up early in the morning, and then, lo and behold, discipline and habit will do their job - you won’t be able to go to bed late, and you won’t even want to.

There are others too. They have their own special opinion. Not like everyone else. They go against generally accepted rules. They enjoy working night jobs, such as being a radio DJ or a bartender in a nightclub. They create a lot of incredible banter on old proverbs a la "The early bird drinks the dew, but the late bird sheds tears." Breaking stereotypes, they make fun of early risers.
Most people consider themselves neither night owls nor early risers. They just want to feel normal, enjoy life, be healthy and fulfilled. And those who are inclined and like to stay up late, have problems getting up early, usually simply do not understand their body and suffer from their “night owl” trait. They don't want to be lazy, as they are called, but it is very difficult for them to fit into the generally accepted norm of the working day. Without getting into the standards when school, college and work start early in the morning, getting tired of this, they would like to get rid of their stupid desire to stay awake in the evenings and sleep in the mornings. They are looking for ways to go to bed and fall asleep, as well as get up early and refreshed. But sitting at night brings so much satisfaction that it’s impossible to discipline yourself for a long time.

My parents were always concerned that I went to bed too late. From a very early age it was impossible to get me to bed in the evening. Cartoons, books, films, anything to keep you awake. Of course, if you get up every day for school early in the morning, especially, you won’t go on a spree in the evening, even if your parents didn’t bother you. But the older I got, the later I tended to go to bed.

As soon as the holidays came, my entire schedule immediately went to hell: I stayed up late reading books, every day I fell asleep later and later, and got up the same way. After every vacation there was always a sad result - I chronically could not get up in the morning. At school and university, my favorite day was Saturday - this is the day when you could sit too long, and on Sunday you wouldn’t get blown up at 7 am. And how do you think I felt about Monday morning? Right! I hated him.

School and college, childhood and adolescence are a relatively carefree time. But at work you need to work. And after college, like everyone else, I went to a permanent job in an office. This is where from 9 to 18. This is where you need to look good, so you have to get up no later than 7 in the morning to get yourself in order. This is where it is like this from Monday to Friday. For many years in a row. Doesn't this seem like the best discipline? Isn't this something that can change a person, instill in him the right habit? It seems, but it's not so.

No matter how I disciplined myself, no matter what plans and schedules I came up with for myself, the result was always the same. On weekends and vacations, I delayed going to bed as late as possible, and I hated Monday mornings. What about Mondays? Every weekday morning I woke up with a martyr's dream that someday such a happy time would come when I would not have to get up early in the morning. Or at least when I finally learn to go to bed normally, like all people...

“Others somehow live, and I can,” I persuaded myself, as always, being late for work and arriving only at 10, sleepy and confused, with wild pain in my temples. “Tomorrow I will start a new life, tomorrow I will be able to get up normally.” Of course, it didn't work out. Not tomorrow, not the day after tomorrow, not in a year. But the biggest problem was not this, but the fact that my work is creative and I cannot do it without inspiration. I write articles, but how can I do this if I only want one thing - to go home and get some sleep? Until lunch, somehow, I dragged my feet - tea, coffee, conversations with colleagues, things I can do where I don’t have to use my brain - the main thing is to kill time so that the bosses don’t notice. After lunch I always felt better, but not much - it’s not surprising that I always put everything off until the last minute, nothing worked out for me, I didn’t like what I was writing.

I didn't like all this work at all. The only glimpses that I got good articles were only when, not having time to do anything, I took my work home and wrote late at night. It was in the evenings that my brain worked much more productively, and my performance seemed to increase several times. In a short time, I could do all the work that I couldn’t do in weeks of sitting in the office.

Over the years, I began to become convinced that I was a failure, a lazy person who did not know how to properly manage my time. I was already thinking about changing my job to a less creative one, for example, where less “intelligence” is required, but rather mechanical labor. Thank God that I had the opportunity to understand myself in time.

Scientists' guess: going to bed late is not harmful at all

Science does not stand still and physiologists have long proven that people are different by nature. Although for most people normal sleep is at night, there are people who are different from this very majority. Levels of activity, mental and physical, can vary greatly from person to person. Simply put, some people's brains work better in the morning, others - in the evenings. Biorhythms are subtle settings of the body that are set by nature literally from birth (often independent of parents), and there is no way to change them or reinvent yourself. Moreover, you should not joke with biorhythms - constant forced displacement of biorhythms leads to stress, which accumulates and can lead to illness.

Imagine that every morning, instead of turning off the alarm clock by simply pressing the button on it, a person punches it with all his might. How long will this alarm clock last? How many days will it last? Our body experiences similar stress if we force it to sleep not according to biorhythms, but according to standards. And the louder the sound of the alarm clock, the sharper the early rise, the faster the jump out of bed, the greater the blow we feel.

Today, the discovery of biorhythms by physiotherapists is complemented and systematically explained by vector psychology (author - Yuri Burlan). If you carefully study and understand the sound vector, it becomes clear that the desire to go to bed late is just a physiological feature, or one might even say, an urgent need, for its owners, who constitute no more than 5% of people. The desire to sleep a little longer than others, to gain an hour or two in the morning, can be considered an absolute norm for them. If you analyze the amount of sleep most sound people get, it turns out that they sleep no longer than others: exactly the same 8-9 hours as everyone else. But due to the fact that they tend to go to bed at 2-3 am, it will be normal for them to wake up at 11-12 pm. They are not lazy, and very often they are able to do much more than others. Only in the evening or at night - after all, this is THEIR time.

Sound people generally have a special relationship with sleep. For example, they may have insomnia at night or, conversely, periods of too long sleep, 14-16 hours a day. All this indicates lack of fullness in the sound vector.

What is good for one person is a problem for another. It is not difficult for many people to get up at 7 am - this is a habit that most people follow throughout their lives without particularly straining. But for a sound engineer it’s the other way around. Such a child already in early childhood shows a desire to go to bed later. Of course, somewhere subconsciously he feels that it is in the evening, when everyone else begins to yawn, that he has more energy. Sound children have a very inquisitive mind by nature, and it is in the evening that this desire for knowledge, for books, for information appears. Moreover, it is in the evening that they are better able to concentrate on questions and find solutions to problems. There is much more energy than in the morning. And this is normal for them - just like for adult sound players. By disrupting biorhythms and forcibly forcing such people to rest during their most active time, the evening, it is impossible to ensure that they become more cheerful and energetic in the morning. On the contrary, fatigue and discomfort will gradually accumulate and...

Why is it hard to get up in the morning? Night is an important part of the day for a sound engineer

Today, through system-vector thinking, we not only understand the difference between people, their characteristics, their biorhythms. We can clearly determine who enjoys getting up early, sometimes limiting themselves to 5 hours of sleep a day. And for those who find it difficult to go to bed late and a difficult early rise in the morning turns into real violence. Having understood himself, having understood the peculiarities of his own body, any sound person can stop blaming himself for his peculiarity, and try to rebuild his life so that it suits him.

System-vector psychology has given me a lot. I realized my nature and found answers to many of my questions. And one of my biggest discoveries was that my desire to go to bed late is absolutely normal, it is dictated by nature. I’m no worse or better than others, I’m just like that. Finally, I learned to discipline myself and work the way I not only need, but also in such a way that every minute of work brings pleasure.

I never do mental work in the morning and I don’t beat myself up about it. I can allow myself to rest in the morning hours or sleep longer if possible.

I do all creative work only after 18 pm. I began to love creativity, the formation of thoughts, and writing. Having not written an article for 3-4 days, I’m already starting to miss this work and can’t wait for the moment when that very evening comes again as planned, and I can make tea, wrap myself in a blanket, think, focus on interesting thoughts, and write, write, write.

If you go to bed late in the evenings, suffer from the fact that it is difficult to get up in the morning, stop looking for problems in yourself, reproaching and blaming yourself, trying to change yourself, reformat yourself, your biorhythms. It won't do any good. Understanding the reason for such desires is already half the solution to the problem.

A sound person is born a sound person; he already has a special relationship with sleep by nature.

In order to talk about sleep at all or listen to someone’s advice, you need to understand what psychotype, vector, and set of unique properties we are dealing with. For a leather worker, it works to discipline himself, this is what brings him pleasure. The viewer likes to get up early and go to bed early. The sound engineer likes to stay awake at night, listening to the silence. Not only does modern society set conditions, sometimes a person himself is torn apart by his inner desires. If a person has both a skin, a visual, and a sound vector, the sound vector is, of course, dominant among them. But sometimes he wants to go to bed earlier so that he can do everything in time. And at the same time “sit up at night.” Understanding your desires and stopping being torn is already a huge thing.

We all love our bed and pillow. We feel special tenderness for them in the morning, and it takes us a lot of effort to tear ourselves away from them. Especially if we went to bed late. And so every day, a daily battle.

Over the past two decades, more and more people are experiencing sleep problems. After all, in modern society, every person is, first of all, a worker.And those who are rare exceptions to this rule are highly susceptible to the influence of social networks, which do not let them go until late at night.

In America, insomnia is already considered something of an epidemic. According to a 2013 Gallup poll, 42% of US citizens sleep less than 7 hours a day.

If you deprive yourself of a good night's rest, you are likely to get dark circles under your eyes, experience mood swings, and, of course, you may start being late for work.

This is practically a formula: Going to bed late = Getting up late

But here's what else can happen if you work late or watch your favorite TV series:

1. Increase in body weight

Sleep is very beneficial (and even necessary) for our body. So much so that when we don't sleep well, it negatively affects the functioning of our internal organs.

After all, the body is always a reflection of what is happening inside us, and sleep, or rather insomnia, is no exception.

When sleep is disturbed, health problems arise and obesity- one of them. When you deprive yourself of proper sleep, your body becomes more tired and does not want to “get up” the next morning. And while you're lying in bed, extra pounds appear.

A 2015 study conducted at Weill Cornell Medical College (New York, New York, USA) and presented at the annual meeting of the Endocrinology Society states that You can’t neglect your routine and, in particular, your bedtime.

Going to bed at least 30 minutes later each night increases your risk of weight gain and insulin resistance. The study involved 522 people (it lasted for 7 days).

As a result, people who fell asleep later were 72% more obese and overweight than those who went to bed on time.

It has to do with metabolism, according to Shahrad Taheri, lead author of the study, and it's metabolism (and hormonal metabolism) that makes people prone to obesity and insulin resistance.

2. Loss of sexual desire

There are times in life when the bed is used only for sleeping and sex. But sometimes it can happen that you fall into bed with one sole purpose - to sleep.

You arrive late, tired, feel unwell, and all because you don’t sleep enough.The amount of time your body rests is not enough for you to be ready to be intimate with your partner.

One recent scientific study found that in women, sleep duration is closely related to desire for sex.The study showed that just one extra hour of sleep increased the likelihood of having sex the next day by 14%.

The same study revealed another interesting fact: women who spent more time in bed experienced greater sexual arousal and orgasms more often than those who slept little.

Scientists believe that hormonal changes due to lack of sleep negatively affect people's sex lives, not to mention the mood swings they cause.

So if you're unhappy with your sex life, think maybe it's your sleep that's to blame. Many women blame menopause, when in fact there are other factors.

3. The blood begins to “boil”

That is how it is. Your blood literally boils when you go to bed late. It has been found that those who sleep little are more likely to have high blood pressure during sleep.

That is people who limit or interrupt their sleep are essentially raising their own blood pressure, unlike those who sleep a sufficient amount of time.

If your blood pressure does rise at night, this is a worrying fact. Indeed, according to some researchers, this is a marker of an increased risk of cardiovascular problems.

If this happens, it means that the heart is working harder than it should during the rest period.

Try to go to bed earlier!

There are more reasons why we should go to bed on time than just the likelihood of dark circles under our eyes. And you already know about them!

It is important to organize your day correctly. Don't let anything distract you while working, keep track of the time when you're at home. This way you will spend the minimum possible time on work and you will have the opportunity to relax a little.

And the bedtime should be set clearly. And try not to change it. After all, this is about taking care of your health! published

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet