If you are a night owl,you don´t have it easy.
After all,can a few people choose to come late to school or work.
Being up late and get up early in the morning is a bad idea.
Adults need 7-8 hours of sleep every night.
Chronic fatigue can be linked to a number of risks,such as car accidents,obesity and depession.
Fortunately,a few simply steps can help the body´s clock.
1. Routine.
Try to get up at the same time every day – even on weekends and free days.
2. Little extra help.
Sleeping pills may be needed to get to sleep at night,but preferably used only temporarily.
3. Sound off.
Don´t read or watch TV in bed.Use the bed to sleep in.
4. Meals.
Eat no big meals late at night.But a small snack before bedtime might help.
Foods containing the amino acid tryptophan,found in turkey and milk,can help.
Avoid alcohol,although alcohol leads to sleepiness when the effect is diminished.
5. Avoid caffeine.
Don´t rely on coffee.Small amounts can help in the morning.
But if you´re a night owl,you should not drink coffee in the afternoon.
6. Slow down.
Don´t exercise just before bedtime.
It raises the body temperature and makes it difficult to fall asleep.
7. Get help.
Consult an expert if you´ve trouble to sleep.
Persistent drowsiness,even after a good nightsleep,can be a sign of a serious sleep disorder or other health problems.
8.Don´t be hard to yourself.
Morning inertia doesn´t mean that you´re lazy or indifferent.
To be a night owl,is at least 50% of genetic origin