Mechanism of Night Owls

 Usually night owls are those who are habitually active at nights. While early birds are those who follow the rule "early to bed and early to rise". 


Why are night owls at disadvantage  ?

 Honestly, the timings in this generation whether in school, office or wherever mostly range from 8:00 AM to 6:00 PM, that the time in which night owls face difficulty while the morning larks are very active. And they mostly have a bad reputation as they are called lazy because they lack energy in the mornings

 
Biological clock in us




 We everyone, every cell in our body has a clock ,a natural timing device in us .They’re composed of specific proteins that interact with cells throughout the body. A master clock in the brain coordinates all the biological clocks in a living thing, keeping the clocks in sync.

Types of Biological clocks

  • Circadian rhythms: It is the 24-hour cycle that includes physiological and behavioral rhythms like sleeping
  • Diurnal rhythms: It is the circadian rhythm synced with day and night
  • Ultradian rhythms: It is the biological rhythms with a shorter period and higher frequency than circadian rhythms
  • Infradian rhythms: It is the biological rhythms that last more than 24 hours, such as a menstrual cycle

Circadian rhythm  

Circadian rhythm is your sleep-wake pattern over the course of a 24-hour day. It helps control your daily schedule for sleep and wakefulness. The cycle of circadian rhythm depends on a 

  • A persons environment (the brightness in the place) 
  • Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm
  • Temperature of body
  • Metabolism

In what way does being a night owl relate to your circadian rhythm ?

The human clock is about 24 hours There are people who have a shorter natural cycle, and some who have a slightly longer one. If your circadian rhythm is on the long side, you're more likely to be a night owl. If it's on the short side, you're probably an early morning person.

Are there any factors that can affect the circadian rhythm?

  • overnight shifts that go against the natural light and dark times of day 
  • jet lags
  • lifestyle
  • medications
  • mental health conditions
  • poor sleeping habits 

Here are some tips on setting your circadian rhythm

  • Stay consistent with your sleep schedule even during your days off and on weekends.
  • Consume a healthy diet on a regular basis.
  • Ensure that your sleeping environment promotes rest with adequate lighting, optimal temperature, good ventilation ,and a flexible mattress.
  • The evening is the time to abstain from alcohol, caffeine, and nicotine.
  • Rather than watching your screens at nights try to shut down  and do something relaxing such as reading a book or meditating.
  •  Avoid napping late in the afternoon or evening
  • Daily aerobic exercise for 20 minutes or more is generally recommended


What is the role of circadian rhythms in health?


The importance of maintaining your circadian rhythm cannot be overstated. In the short and long term, disruptions to your circadian rhythm and inadequate sleep can have negative effects on your health.

Chronic disruption of your circadian rhythm can result in health issues in several parts of your body like
  • Organs
  • cardiovascular system
  • metabolism
  • gastrointestinal system
  • skin
You may have
  • Diabetes
  • Obesity
  • Other mental conditions
Short-term disruptions to your circadian rhythm can lead to:
  • problem in digestion and bowel movements
  • lack of energy
  • memory issues
  • delayed wound healing
  • changes in hormonal cycle 
Sometimes it is better to be a night owl like me !



                                            THANK YOU



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