You’re still full of energy, even as the clock ticks toward “bedtime.” Or, on the contrary, are you tired at night, but ready to wake up in the morning? While many consider themselves to be “in between” or find that it changes at different points in their lives, many people tend to identify as more of an “early bird” or more of a “night owl.” And the fact is, there’s more to it than just personal preference. There is an actual science to why some people feel their best in the morning and others at night.
Here’s what research says about early birds and night owls:
It’s in your genes
Like many factors related to the way our bodies function, the answer may simply be written into our DNA. A study of almost 90,000 human genome sequences was able to identify 15 specific loci that are significantly associated with being a morning person. According to the National Human Genome Research Institute, loci tell us the location of a specific gene on a chromosome. The results of this study have been published Communications of nature, joins a growing body of research trying to understand how our body clocks work. They point to the fact that we may simply struggle to perform at our best at certain times of the day, making it difficult to change.
Can I be an early bird?
Although research seems to show that humans are genetically programmed to have specific periods of “peak alertness,” there are still many people who would like to change their body’s natural timing. More often than not, the preference is to be an early bird, mostly because of life’s demands, such as work, school, and children. In other words, just because you’re not ready to be a morning person doesn’t mean you can start going to work late or not getting your kids ready for school. Many of our life’s obligations and demands begin in the morning, whether we feel ready or not. That is why many people try to change their “body clock”.
While you certainly can’t change your DNA, there are things you can do to get a better night’s sleep so you can wake up feeling more energized. For example, some experts recommend eliminating blue light emitted by electronic devices such as laptops, phones, or tablets before bed. According to Harvard Health Publishing, multiple studies have shown that exposure to blue light can suppress melatonin and affect the circadian rhythm.
Although it’s difficult, this means you should avoid watching TV or looking at your phone or computer until two to three hours before bed. Sticking to a regular sleep schedule can also make a big difference, Healthline says.
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Use your natural inclinations to maximize your training
Knowing whether you’re an early bird or a night owl can also help you get the most out of your workouts. Plan to do your exercise when you are at peak alertness. If you’re an early bird, get your exercise in first thing in the morning whenever you can. You’ll have tons of energy and you’ll likely feel stronger. If you’re more of a night owl, try fitting in the gym on your way home from work or going for an evening run. Again, working with your body’s natural clock can help you perform at your best and really maximize that workout to burn the most calories. On Nutrisystem programwe recommend exercising for 30 minutes a day.
Listen to your body
Overall, paying closer attention to your body’s cues will help you make better choices and lead a healthier life overall. If your body is telling you, “I’m tired,” you may be pushing yourself too hard or trying to pull energy you just don’t have. Pay more attention to what your body is telling you and make the most of the time when you feel your best.