As the saying goes, “the early bird catches the worm”, so people who go to bed early and get up early are often called “larks”, and their counterparts are “night owls”. The clear definition is divided into “morning people” and “night people”. “Morning people” are defined as those who are accustomed to getting up early and feel particularly energetic when they get up early, while “night people” are those who are accustomed to going to bed late and waking up at night. People with particularly good spirits generally seem to be more “night-type people” in people’s impressions. For the elders, they would think that the habit of night owls has an impact on health, but in fact, medical research is different from everyone’s concept.

In fact, getting enough and good sleep is more important than getting up early or staying up late. However, the same research shows that if you stay up late for a long time, but you don’t get enough sleep, if it is less than 7 hours for a long time, your body may gradually develop health problems. So why are some people used to getting up early, while others like to stay up late? Why is sleep duration and quality more important? Let’s make it clear today.

Your genes determine whether you are a morning person or a night owl, but most people are in between

Everyone adapts to a circadian rhythm, also known as the biological clock, which is a key factor in determining whether a person is morning or night.

The circadian rhythm is a periodic rhythm that basically runs 24 hours a day, following the sunrise and sunset times of the sun, and can regulate many functions of the body, such as mental state, physical strength, body temperature, metabolism, hormones and brain activity, so the biological clock It is not simply to make people sleep and wake up, but it has a very important role.

Most people are awake at dawn and sleepy when it is dark, but everyone wakes up and falls asleep at different times, and this variability is also called the pattern of work and rest. It can be said that this form of work and rest is different for everyone.

The circadian rhythm is affected by factors such as daily life and lighting. For example, eating dinner late, staying in bright light for a long time after entering the night, or rarely getting sunlight in the morning will lead to changes in the circadian rhythm, which in turn affects people. work and rest.

In addition, genetics, age, and geographic location of residence also affect the pattern of work and rest. For example, children’s work and rest are relatively early, but after entering puberty, work and rest may start to become late, and it will be earlier again until the age of 20.

Through the above understanding, we understand that even if there is a stable biological clock, everyone’s work and rest will be different, and due to changes in themselves and the surrounding environment, work and rest may be greatly changed or adjusted. Seek stability.”

What is a morning person? What are nocturnal people?

The term “morning person” first came from the research of the “Morning Psychosomatic Medical Research Institute” in Japan. This institute is a medical expert in the fields of autonomic nervous disorder and depression, and has published many books on getting up early. In a broad sense, the term morning person refers to an early bird and a person who is accustomed to getting up early.

Morning people or early birds belong to the sleep pattern of early going to bed and getting up early, so they have more energy and physical strength in the morning, while night owls, that is, night people, have a late work and rest pattern, so they are accustomed to getting up late and getting up in the evening. In good condition and high activity.

In fact, the pattern of work and rest is like a spectrum. One end of the spectrum is the standard getting up early and going to bed early, and the other end is the standard getting up late and going to bed late, and most people are in between.

So, what kind of routine has an impact on health for people?

Lack of sleep is prone to obesity, diabetes, and night owls are at high risk

In fact, the impact on health is not much related to the pattern of work and rest, but to the time and quality of sleep, but it is precisely because of this that night owls are more susceptible to health effects.

Due to factors such as modern life and work, it is sometimes unavoidable to sleep late. Many jobs such as security guards, drivers, new media and convenience store staff require night shifts.

Not only that, many people think that they are night-type people, and some people will classify themselves as night owls through wrong knowledge on the Internet, their own mental performance and physical strength, which will aggravate the tendency to stay up late, resulting in Going to bed late without getting enough sleep and good sleep quality will negatively affect your health in the long run.

In 2018, a study of more than 500,000 people was done abroad. The results of the study found that the risk of diabetes is higher in the group of night-type people than in the morning type; another study of more than 30,000 nursing staff in 2018 pointed out that habits Nurses who rise late are more likely to suffer from depression than those who get up early; in addition, night-type people are also more likely to face obesity and have a shorter lifespan than morning-type people.

There are certain difficulties in the existence of night-type people living in a morning-type society

The reason for this is that our society is not “friendly” to night-type people, because we live in a morning-type society, and most activities are arranged in the early morning, such as school, work and meetings.

In order to cope with the life of the morning-type society, nocturnal people may adjust their own work and rest, and the result of the adjustment is that they are prone to the problems of less sleep and unstable sleep work and rest, which will cause stress and anxiety for a long time, which will affect their sleep quality. , which will lead to health problems and even disease.

Most of the time, in society, we cannot decide the external schedule, such as class or school, so we can only adjust our sleep habits, try to get enough sleep for 7-9 hours, to avoid long-term lack of sleep and increase the risk of chronic diseases .

What are the differences in personality, cognition, and emotions between morning people and night people?

1. Morning people are more responsible, night people tend to be stimulating

Research shows that morning-type people and night-type people are more responsible, easy to give other people a sense of security, and get along better; and night-type people are more open, so they will pursue excitement. This is also because night owls like to attend parties and have various reasons for social activities.

Therefore, morning people are emotionally calmer than night people and are more likely to take the initiative.

2. Morning type people think concretely and are good at analysis; night type people think abstractly and make use of art

Morning-type people are relatively more specific in their thinking, and are good at summarizing and summarizing based on past experience, so as to analyze and understand the surrounding situation; while night-type people are more suitable for artistic creation, because their thinking is more abstract and can be compared with Ordinary people see the world from a more unique perspective.

3. Morning people are more self-disciplined, and night people are more creative

In fact, everyone has a deep understanding of this. People with self-discipline are often able to get up early and go to bed early. People who often go to work early also belong to this type of people. These people are often good at teamwork, but they are relatively conservative; Night people are more creative, relatively independent, adventurous, unwilling to follow the crowd, but aggressive and prone to mistakes.

6:00 Suggestions for night people, so that everyone can easily get up early and be in good spirits

If someone is a nocturnal person or a night owl, here are 6 suggestions to help you try to advance the sleep cycle without affecting the quality and length of sleep to cope with the schedule of the morning society:

1. Wake up and go to bed 2-3 hours earlier than usual

2. Whether on weekdays or holidays, the same work and rest time should be maintained

3. Get as much sunlight as possible in the morning and reduce the amount of light at night in order to facilitate the secretion of melatonin

4. Eat breakfast immediately after getting up, eat lunch at the same time every day, and stop eating dinner after 7 p.m. to avoid delaying bedtime or affecting sleep quality due to gastrointestinal digestion

5. Avoid drinking coffee after 3 pm and don’t take a nap after 4 pm in order to accumulate enough sleep drive (make yourself want to sleep)

6. Schedule exercise in the morning, not in the afternoon or evening, to avoid the increase in adrenaline caused by exercise, which makes it difficult to fall asleep