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In a study published in the journal Emotion , adult participants who considered themselves early risers reported feeling healthier than those who thought of themselves as night owls. New research also indicates morning people may make healthier food choices, consuming a more balanced diet compared to night owls. Additionally, early risers tend to go to sleep earlier, eliminating the temptation to consume late-night sugary snacks, a habit that can lead to weight gain and restless sleep.
Early risers may be more productive than night owls, according to a study conducted by Christopher Randler, a biology professor at the University of Education in Heidelberg, Germany. In addition to feeling more in charge of their lives, he found that morning people tend to anticipate problems and do their best to try to minimize them. Early risers often have an earlier bedtime, a decision that may quiet down the monkey brain.
According to research published in Cognitive Therapy and Research in , individuals who favored a later bedtime reported an increase in repetitive negative thinking RNT. RNT was also associated with a reduction in sleep time. Simply put, going to bed earlier and sleeping longer may help to tame negative thoughts that can potentially lead to disruptive sleep and distress.
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In addition to improved health, the previously mentioned study published in Emotion also found early risers experience greater levels of positive emotions and are generally more satisfied with their lives than night owls. So how can you become an early riser? Ayurveda encourages the establishment of daily routines to help balance your mind and body and to maintain a peaceful state.
Going to bed early and rising early are key. The Ayurvedic approach suggests waking up before or with the sunrise in order to sync the body cycle with the rise of the sun. Here are a few tips to help you get started:. Waking up earlier should signal your body to fall asleep earlier as well. As difficult as it may be at first, try to stick to your routine on the weekends as well, since staying up late and sleeping in on these days can potentially sabotage your entire week.
However, despite the all-pervasive nature of sleep, it still holds a wealth of mysteries. Sleep is clearly important for health, but researchers have not yet determined its exact role in sickness and well-being. The most pressing questions relating to sleep and daily rhythms include how these factors affect disease states and whether it would be possible to modify them to reduce health risks.
Recently, researchers designed a study to investigate how sleep might contribute to breast cancer risk. Integrative Cancer Epidemiology Programme, headed up the study. Richmond's team took data from the UK Biobank project, a long-term study aiming to answer questions about the genetic and environmental causes of disease. The team also accessed information that the international Breast Cancer Association Consortium BCAC had obtained from a genome-wide association study of breast cancer. Richmond summarizes their approach: "Using genetic variants associated with people's preference for morning or evening, sleep duration, and insomnia , [ To spot trends in sleep patterns and breast cancer risk, the team used a method called Mendelian randomization.
In this type of analysis, scientists use measured variation in genes of known function to assess their effect on disease outcomes. In this case, they studied gene variants that affect sleep traits. As Dr.
Richmond explains, this approach is useful for minimizing the impact of potentially confounding variables:. The researchers focused on genes that have an association with certain sleep factors, such as a preference for morning or evening, sleep duration, and insomnia. Analysis of the BCAC data showed that women who preferred mornings, nicknamed larks, had a breast cancer risk that was 40 percent lower than that of those who preferred the night, known as owls. Additionally, the results showed that women who slept for longer than the recommended 7—8 hours per night had a higher risk, which increased by 20 percent for every extra hour that they slept.
The team noted similar results from an analysis of the UK Biobank data. Being a lark rather than an owl reduced breast cancer risk by 48 percent. However, these data revealed less evidence of an interaction between sleep duration and breast cancer. Naturally, a study of this nature is likely to pose as many questions as it answers.
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As such, the researchers hope to continue this line of investigation. Richmond says, "We would like to do further work to investigate the mechanisms underpinning these results, as the estimates obtained are based on questions related to morning or evening preference rather than actually whether people get up earlier or later in the day. She continues, "In other words, it may not be the case that changing your habits changes your risk of breast cancer; it may be more complex than that.
Although more research is necessary before we understand whether altering sleep patterns could reduce breast cancer risk, the findings of this study provide new insight into the relationship between sleep and health. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. I used to start my day by jumping out of bed, late as usual, and rushing to get myself and the kids ready, and rushing to drop them to school and come in to work late.
I would walk into work, looking rumpled and barely awake, grumpy and behind everyone else. Not a great start to your day. There is no better way to start off your day than to wake early, in my experience. No kids yelling, no babies crying, no soccer balls, no cars, no television noise. The early morning hours are so peaceful, so quiet. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe. People who wake late miss one of the greatest feats of nature, repeated in full stereovision each and every day — the rise of the sun.
I love how the day slowly gets brighter, when the midnight blue turns to lighter blue, when the brilliant colors start to seep into the sky, when nature is painted in incredible colors. I really do that. Corny, I know. Rise early and you actually have time for breakfast. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier.
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But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently more enjoyable than scarfing something down on the way to work, or at your desk. Morning exercise is virtually never canceled. Mornings, for me at least, are the most productive time of day. I like to do some writing in the morning, when there are no distractions, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it with family.