How can an “owl” become a “lark”?

By Yraa #able, #absolutely, #abuse, #acceptable, #according, #activities, #activity, #actually, #adapt, #adjust, #advice, #advise, #affected, #afternoon, #age, #ago, #alarm, #alcohol, #allow, #allows, #already, #always, #another, #answer, #answers, #any, #anyone, #approaches, #appropriate, #arrange, #asleep, #associated, #attached, #author, #average, #avoid, #awake, #bad, #become, #bed, #been, #begin, #beginning, #begins, #being, #bodies, #Body, #break, #bright, #caffeine, #called, #calm, #cardiovascular, #carefully, #century, #certain, #changing, #characteristics, #children, #chocolate, #choose, #circumstances, #class, #classic, #closer, #coffee, #combining, #come, #comfortable, #common, #complete, #computer, #concept, #conducted, #considered, #convenient, #cool, #cortisol, #countries, #cup, #daily, #dark, #decreases, #delicious, #desire, #determine, #determines, #develop, #developed, #did, #different, #difficult, #direction, #diseases, #done, #down, #dream, #drunk, #duration, #each, #earlier, #easily, #Easy, #eaten, #efficiently, #either, #else, #energy, #enjoy, #enough, #environment, #even, #evening, #every, #everyday, #everything, #everywhere, #example, #excess, #expert, #fact, #fall, #falling, #famous, #feature, #feel, #felt, #few, #fewer, #finish, #floor, #formed, #former, #found, #fresh, #full, #general, #gets, #getting, #give, #gives, #go, #goes, #going, #gradually, #gray, #great, #habit, #habits, #half, #he, #health, #healthyinfo, #here, #heredity, #him, #himself, #his, #household, #however, #human, #impossible, #inclined, #indicators, #interfere, #internet, #involved, #iron, #isolated, #just, #keep, #know, #larger, #lark, #later, #learned, #leaving, #less, #let, #lifestyle, #Light, #lights, #likely, #little, #live, #lives, #long, #look, #looking, #made, #makes, #man, #manage, #matter, #maximum, #may, #maybe, #melatonin, #method, #methods, #middle, #might, #mood, #much, #needs, #never, #new, #night, #nothing, #now, #off, #open, #operating, #organize, #others, #owl, #part, #peak, #people, #perhaps, #personal, #plastic, #play, #poor, #prefer, #prepare, #prevents, #produce, #productive, #properly, #put, #quality, #quite, #radish, #rather, #ready, #real, #really, #reason, #reasonable, #reasons, #recently, #red, #regarding, #remaining, #rest, #restless, #result, #results, #rich, #right, #rises, #rules, #say, #scale, #second, #see, #seems, #several, #she, #shift, #show, #shown, #simple, #simply, #sleep, #Sleeping, #sleeps, #sleepy, #slightly, #smartphone, #social, #Soft, #some, #someone, #sometimes, #sound, #square, #statistics, #step, #still, #stops, #strictly, #studies, #successful, #suffer, #sunlight, #surprise, #t, #take, #talk, #taste, #tea, #technique, #tend, #terms, #tests, #therefore, #think, #those, #tips, #too, #transfer, #true, #try, #turn, #turned, #turns, #two, #under, #understand, #units, #universal, #USA, #useful, #value, #various, #very, #wake, #waking, #want, #warm, #was, #waste, #way, #weeks, #weight, #were, #where, #whether, #while, #who, #whole, #why, #will, #winter, #working, #world, #would

This world is made for ear­ly ris­ers. For those who wake up at dawn, full of ener­gy and enthu­si­asm, and at night­fall go to a warm bed, and let the whole world calm down until morn­ing. But what about those whose bio­rhythms work in a dif­fer­ent mode? How to live “owls” in the world of “larks”? You have to change your lifestyle and habits. But is it pos­si­ble? Healthy­in­fo is look­ing for answers and advice.

“Owls” vs “larks”: genetics or bad habits

The terms “owls”, “larks” and “doves” appeared in every­day life quite recent­ly, a lit­tle less than 50 years ago, along with the con­cept of “per­son­al­i­ty chrono­type”.

“Larks” were called those who wake up at 5–7 am, show max­i­mum activ­i­ty in the first half of the day, and by 9–10 pm already feel an irre­sistible desire to go to bed.

“Owls”, on the con­trary, only wake up by noon. Their peak activ­i­ty is in the evening and at night. They go to bed long after mid­night, and even in the morn­ing. But at 10 pm, when the “larks” who have flut­tered dur­ing the day see their tenth dream, the aver­age “owl” is full of such ener­gy that it is able to orga­nize the trans­fer of the Cheops pyra­mid from Cairo to Red Square and install it next to the Mau­soleum. And he does not do this only out of del­i­ca­cy, so as not to make noise and not acci­den­tal­ly wake any­one up.

Lat­er, anoth­er chrono­type was iden­ti­fied: “pigeons”, not par­tic­u­lar­ly attached to either ear­ly ris­ing or night­time activ­i­ty. “Doves” pre­fer to get up at 8–10 am, work until the evening, and go to bed at 22–23 pm.

Regard­ing the divi­sion of mankind into chrono­types, there have been heat­ed debates for a long time: is there real­ly such a fea­ture of the body as attach­ment to a cer­tain lifestyle, or is it all about the inabil­i­ty to prop­er­ly orga­nize your dai­ly rou­tine. But at the begin­ning of the 21st cen­tu­ry in Japan, a gene was iso­lat­ed that deter­mines the char­ac­ter­is­tics of falling asleep and sleep­ing “owls”. So, it’s still not lazi­ness, but hered­i­ty?

But this is not entire­ly true either. In any case, with age, even the most invet­er­ate “owls” become clos­er, if not to “larks”, then to “pigeons”. They begin to get up ear­li­er and fall asleep ear­li­er, and the dura­tion of sleep decreas­es.

Dictatorship of “larks”

Dictatorship of

If you look at how the civ­i­lized world lives, how the inhab­i­tants of devel­oped coun­tries work and relax, you might think that the major­i­ty of human­i­ty is made up of the so-called “larks”. Because every­thing is arranged exact­ly as it is con­ve­nient for them.

The work­ing day begins ear­ly in the morn­ing, and in the evening every­thing clos­es and stops, except for night­clubs and con­tin­u­ous­ly oper­at­ing indus­tries. All this is very con­ve­nient for “larks”, accept­able for “pigeons”. Per­haps there are sim­ply few­er “owls”, and there­fore they have to put up with soft dis­crim­i­na­tion?

And here it is not.

Accord­ing to sta­tis­tics, it is pre­cise­ly “owls” in soci­ety that are most of all: about 40% of all peo­ple deter­mine the cor­re­spond­ing tests as “owls”. Slight­ly few­er peo­ple belong to the gray-winged “pigeon” flock: 35%. And “larks” are a minor­i­ty: only about 25%.

How did they man­age to sub­or­di­nate every­one else to their way of life?

The fact is that “larks” tend not only to wake up ear­ly. They are also more assertive and ener­getic. In the body of the clas­sic “lark”, more cor­ti­sol, the stress hor­mone, is pro­duced. Because of him, they are more rest­less, fussy and, to be hon­est, shame­less. Some­one else’s dream, some­one else’s right to rest for the “lark” means absolute­ly noth­ing: every­one who sleeps when his lark majesty has already wok­en up is per­ceived as a per­son­al insult. And he needs to be awak­ened imme­di­ate­ly. Because it is promis­cu­ity, lazi­ness, shame­ful dis­or­ga­ni­za­tion, and in gen­er­al, there is noth­ing here.

“Owls” have a soft­er char­ac­ter. They val­ue some­one else’s sleep and will nev­er wake any­one up just like that, unnec­es­sar­i­ly. They are more flex­i­ble and more tact­ful. Their bod­ies pro­duce more mela­tonin and less cor­ti­sol.

If the “lark” has to change to a noc­tur­nal lifestyle for some rea­son, it is very dif­fi­cult for him. The “lark” can even get sick. But the “owl” is more plas­tic, and more eas­i­ly adapts to the cir­cum­stances and the new dai­ly rou­tine.

As a result, it turns out that while the “owls” sleep peace­ful­ly, the “larks” who wake up at dawn arrange the world to their lik­ing. And for every­one, with­out ask­ing per­mis­sion. And in the remain­ing time they come up with say­ings and proverbs — “Who gets up ear­ly, God gives him.” Yes of course. Only “owls” know that every­thing is not at all like this: “He who gets up ear­ly, that radish and pre­vents every­one from sleep­ing.”

Reasons for lifestyle and sleep changes

Reasons for lifestyle and sleep changes

And yet, the inten­tion of the “larks” to make the whole world wake up at dawn is quite rea­son­able.

Man, what­ev­er you say, is a day crea­ture. If you look, for exam­ple, into the poor coun­tries of Africa, where there is no elec­tric­i­ty and night­clubs, tele­vi­sion and the Inter­net, then there are no “owls” there. Every­one goes to bed at night­fall and wakes up at dawn.

Stay­ing awake at night and sleep­ing dur­ing the day is not at all use­ful, no mat­ter what con­vinced “owls” may say. From this, var­i­ous dis­eases devel­op, excess weight is formed, labor pro­duc­tiv­i­ty decreas­es, and on a human scale it is more ratio­nal to use sun­light rather than arti­fi­cial light­ing.

The Ear­ly Birds claim that among the most suc­cess­ful peo­ple, the rich and famous, they are the major­i­ty, the ear­ly ris­ers. “Owls” answer them by say­ing that this is how it is, but how many of those bil­lion­aires and celebri­ties — units, tens? But among a much larg­er class, sim­ply wealthy and pros­per­ous peo­ple, the major­i­ty are just “owls”. Yes, and in the cre­ative envi­ron­ment there are more “owls”, while “larks” with their inde­fati­ga­ble ener­gy are more inclined to admin­is­tra­tive work. Stud­ies con­duct­ed in the UK and cov­er­ing more than 3,000 peo­ple over 50 years of age have shown that, in terms of the sum of many indi­ca­tors, the health of the “owls” is bet­ter. More excitable and less able to adapt, “larks” are more like­ly to suf­fer from car­dio­vas­cu­lar dis­eases, which, as you know, are one of the most com­mon rea­sons for untime­ly depar­ture to anoth­er world.

How­ev­er, it is very dif­fi­cult to make a suc­cess­ful career as an “owl” in a world arranged to the taste of “larks”. That is why you can often hear from the “owl” that it would be nice to retrain as a “lark”, but it still doesn’t work out.

Maybe it’s real­ly impos­si­ble?

From owls to doves to larks without stress

From owls to doves to larks without stress

First of all, every­thing should be care­ful­ly weighed in order to under­stand exact­ly whether this restruc­tur­ing is real­ly nec­es­sary. Some­times the noc­tur­nal lifestyle is real­ly only a habit and poor orga­ni­za­tion of one’s own life. Because true “owls”, as well as real “larks”, are actu­al­ly much less than it seems: only a few per­cent. The rest may well adjust their lifestyle in the right direc­tion.

Take some time to eval­u­ate every day all the results of night­ly activ­i­ties. It is pos­si­ble that time is real­ly being wast­ed, and the usu­al talk about “work­ing bet­ter at night because no one both­ers” is just an excuse. In fact, “no one both­ers” not to work, but to play the fool and play for time, play com­put­er games or get involved in dis­cus­sions on social net­works. If you hon­est­ly write down for two weeks every­thing that was done at night and dur­ing the day, you may be sur­prised by the result, because the day’s work may be more pro­duc­tive. This will be the first step towards restruc­tur­ing.

The sec­ond step is even more impor­tant. You need to choose the most appro­pri­ate method for chang­ing your lifestyle.

Some advise to sim­ply shift the time of going to bed and the time of get­ting up grad­u­al­ly. Oth­ers sug­gest going to bed strict­ly 8 hours before the alarm goes off. Still oth­ers invent infer­nal alarm clocks that can wake up even a Cana­di­an griz­zly in the mid­dle of win­ter and a mam­moth in per­mafrost.

But each of the meth­ods has its own draw­backs asso­ci­at­ed with one sim­ple fact: all “owls” are dif­fer­ent, and there are no uni­ver­sal meth­ods.

The most flex­i­ble tech­nique sug­gests com­bin­ing sev­er­al approach­es. The author, Steve Pavli­na, test­ed it for him­self. Steve’s method is to go to bed only when you real­ly want to sleep, but you should always get up at the same time. And on week­ends too.

Yes, sleep may not be enough at first, but this means that in the evening a sleepy “owl” will want to go under the cov­ers ear­li­er, which means that she will sleep bet­ter the next night. And with joy­ful sur­prise he will dis­cov­er that get­ting up ear­ly real­ly allows you to work more effi­cient­ly, that the mood ris­es along with the sun climb­ing into the red­den­ing sky, and in gen­er­al it’s great to get up with the “larks”, to final­ly see how they con­quer the world while oth­er “owls” sleep. And take an active part in it.

7 tips for easy waking up

7 tips for easy waking up

    Don’t overeat before bed.
    Do not abuse caffeine in the afternoon.
    Sleep in complete darkness, and before going to bed, avoid TV, computer, smartphone.
    Keep your bedroom cool and fresh, and your bed warm and comfortable.
    Do not give yourself indulgence after the alarm: get up immediately.
    After waking up, open the curtains, turn on the bright lights, take a contrast shower.
    Prepare yourself a delicious breakfast, and a cup of aromatic coffee will be quite appropriate.

All. You can con­quer the world.

Expert com­ment

John Zer­atsky, design­er at GV agency (San Fran­cis­co, USA), for­mer night owl

I have always sin­cere­ly con­sid­ered myself a real “owl”. It was very dif­fi­cult for me to wake up in the morn­ing, until the mid­dle of the day I felt like a zom­bie. One day, a few years ago, I decid­ed to change my life.

Odd­ly enough, it did­n’t take me long to read­just. Now I get up every morn­ing at 5:45 and go to bed at 22:00.

My morn­ing begins with sim­ple and rou­tine activ­i­ties that allow me to wake up. I turn on bright lights every­where, make myself cof­fee accord­ing to all the rules, iron a fresh shirt, have break­fast. Dur­ing this time, I have time to think over the upcom­ing day, tune in to work or house­hold chores.

I found that the qual­i­ty of sleep is very bad­ly affect­ed by alco­hol drunk the night before. Eat­en in the evening dark choco­late can also inter­fere with sound sleep.

I get ready for bed grad­u­al­ly: I turn off the light, leav­ing only a floor lamp and a lamp in the bed­room. I try not to turn on the com­put­er in the evening, because it steals time and makes it dif­fi­cult to tune in to rest. News and let­ters I look through dur­ing the day when I take a break for tea.

I have learned to enjoy the morn­ing time. It turned out that wak­ing up ear­ly real­ly allows you to work more effi­cient­ly and not waste time. I began to com­mu­ni­cate more often with my wife and chil­dren, because I fin­ish my busi­ness ear­li­er.

I like being a “lark”.

By Yraa

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