Sleeping expert Dr. med. h.c. Guenther W. Amann-Jennson about the consequences of the human inner clock:
The inner clock is ticking individually. In general, chronobiology differs between three main types: the “larks” who are active early in the day, the “owls” which have to struggle to get up in the morning but are fitter in the evening and the “hummingbirds”, which may be fit in the morning as well as in the evening.
Mainly, our society follows the larks, whose most active time are the hours of the morning. Out of this reason, extreme owl-types may get problems in our lark- and hummingbird-society, since they are in the state of the so-called “social jetlag”. The inner clock of owls is ticking slower in the morning – now, how are they best arranging with this situation?
Morning people even wake up before their alarm clock and immediately are feeling fit. These early risers have their performance high at already 08.00 a.m.: at that time they are able to do demanding tasks, make important decisions and write good exams. At 12.00 a.m. they reach their first low, with a short-term balance in the afternoon but generally the curve is going down. For early risers it is best to do routine work in the afternoon. Normally, from about 09.00 p.m. these morning people are so tired that they love to go to bed.
Very different from the evening people. They only come alive at this time and go to bed at midnight, at the earliest. Their power curve rises slowly but steadily after getting up and shows at 04.00 p.m. its first high, to reach peak in the late evening-hours. Important, complicated and mentally exhausting tasks should be done in the peak-time of the afternoon. Complex work that is waiting the next day is best prepared in the evening before. The morning is the best time for easy routine work.
Guenther W. Ammann-Jennson has some hints for “owls” who have to change into “larks” because their presence in the working place or school is demanded in the morning:
• No matter, whether owl or lark: a regular rhythm is important for healthy sleep. That means, if possible always get up and go to bed at about the same time.
• Because of the going-to-bed-late and the often necessary getting-up-early, most owls generate a sleep debt. This might even be several hours of sleep per week. It is important, that the sleep debt gets balanced (during weekend, siesta).
• Since every 90 minutes the sleeping phases are changing between light-sleep, deep-sleep and REM-sleep, it is worthwhile for “morning-grouches” to find a time window that fits for getting up. With regard to feel slept off it is better to wake up after REM-sleep, like investigations prove. Out of this reason it might pay off to set the alarm-clock even half an hour earlier.
• After the waking-up-call, owls still have a lot of Melatonin in their blood and hence feel tired. So don’t just jump out of bed better take it easy. Loll and stretch, breath some fresh air in front of the open window, fill with sun/daylight, if present – this leverages your organism. Another possibility are warm and cold showers, this is also very stimulating.
• Following, a nice and quiet breakfast is recommended. Stress in the early hours of the morning is having an even more negative effect on evening persons.
• Daylight – or in the dark time of the year a bright daylight-lamp with a high share of blue-light – supports waking up.
• On the other hand, it is recommended to rather cover the light in the evening so that even evening people can calm down. Energy-saving lamps, LEDs, computer-screens, self-lit tablets, TVs are having a high share of blue light. Additionally, evening people should do without caffeine-containing, stimulating beverages.
• The bed-room should be dark and cool and free of electronic devices of any kind (computer, TV, mobile …).
• A chronical lack of sleep is very unhealthy. There are investigations that show that a chronical lack of sleep is also rising the risk of diabetes and overweight, that the immune system suffers and the risk of accident rises.
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