Night Owl vs Morning Lark

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Sometimes your circadian rhythm can become so irregular that you need professional help. See a sleep specialist if that ...
17/10/2025

Sometimes your circadian rhythm can become so irregular that you need professional help. See a sleep specialist if that is the case. The practitioner may prescribe you bright-light therapy to try to reset your body clock. This involves exposing yourself to a device that emits very bright light for 1 to 2 hours at specific times every day. It may also be suggested that you take melatonin. The specialist may also suggest you try chronotherapy, which involves moving bedtimes and wake up times later every day until you achieve a more normal sleep schedule.

Indoor lights and screens from computers, tablets, smartphones, and TVs emit blue light. Blue light interferes with circ...
17/10/2025

Indoor lights and screens from computers, tablets, smartphones, and TVs emit blue light. Blue light interferes with circadian rhythms and harms your eyes and interferes with sleep. Blue light also instructs your brain to stop making melatonin, the hormone that helps you drift off at night. Dim the lights in the late afternoon and evening so your brain produces melatonin as it should. Take a bath with candlelight or listen to relaxing music in the evening instead of exposing yourself to more blue light that will interfere with sleep.

Eating late at night may interfere with sleep. If you suffer from acid reflux, eating too close to bedtime sets the stag...
17/10/2025

Eating late at night may interfere with sleep. If you suffer from acid reflux, eating too close to bedtime sets the stage for nighttime heartburn. Eat dinner at the same time every evening, making sure to eat several hours before bedtime. Avoid heavy, greasy meals and spicy food. Skip caffeine in the late afternoon and evening. Caffeine consumption late in the day may interfere with sleep. If you have the munchies before bed, have a small snack, like an apple with a few tablespoons of peanut butter or some cheese and crackers.

Exercise improves sleep quality and helps you sleep longer. Getting as little as 10 minutes of aerobic activity daily is...
17/10/2025

Exercise improves sleep quality and helps you sleep longer. Getting as little as 10 minutes of aerobic activity daily is enough to produce the benefits. Physical activity alleviates stress and makes you tired, so it is easier to fall asleep. The best times to exercise are in the early morning and afternoon. Body temperature is higher in the afternoon, so this helps your muscles when you are active. When body temperature drops in the subsequent hours, this can help you fall asleep more easily. Exposure to natural sunlight outdoors is helpful for maintaining your circadian rhythm.

If you wake up feeling groggy or are a slow starter in the morning, use natural sunlight to energize yourself. Expose yo...
17/10/2025

If you wake up feeling groggy or are a slow starter in the morning, use natural sunlight to energize yourself. Expose your eyes to sunlight as soon as you wake up. Open your curtains or pull the shades all the way up. Go for a stroll outdoors. Sunlight turns certain genes on or off that affect the molecular function of biological clocks. As you get ready for your day, turn on bright lights. Exposing yourself to as much light as possible turns off production of melatonin, the hormone that promotes sleepiness. The master clock in the brain, the suprachiasmatic nucleus (SCN), controls melatonin production. Light exposure helps regulate your internal physiological day-night cycle.

Indoor lighting and electronic devices that emit light like computers, tablets, smartphones, and TVs are relatively new ...
17/10/2025

Indoor lighting and electronic devices that emit light like computers, tablets, smartphones, and TVs are relatively new to the realm of human experience. For the vast majority of time in history, humans were not exposed to these amenities. Historically, humans got up when the sun rose and went to bed when the sun set. Now, we live largely indoors and are exposed to many sources of artificial light that interfere with our internal clock. Turn off or limit your exposure to devices for several hours before bed so they do not affect your internal clock. Dim indoor lighting in the evening so it is less likely to affect your biological rhythms. Establish a relaxing bedtime routine with light reading, taking a warm bath, or listening to soothing music to help you wind down.

If you would like to start going to bed earlier, shift your bedtime gradually until you get to the desired time you woul...
17/10/2025

If you would like to start going to bed earlier, shift your bedtime gradually until you get to the desired time you would like to sleep. If you try to reset your clock too drastically from the get-go, you may just end up lying awake for hours feeling frustrated. Gradually set your bedtime back by 15-minute increments until you reach your desired bedtime. Stay at the new bedtime for several days before setting your bedtime back by another 15 minutes. This will help your body get used to the new schedule you are trying to establish.

One way to keep your biological clock on track is to maintain a consistent sleep schedule. Try to go to bed and wake up ...
17/10/2025

One way to keep your biological clock on track is to maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day—even on the weekends. You want your body to get used to a routine. When you do this, you support a healthy circadian clock. Your bedtime and wake time should deviate by no more than half an hour earlier or later every day. Do this to support a healthy sleep-wake cycle.

Napping can increase your wakefulness and boost performance and your ability to learn, but only if you nap smartly. The ...
17/10/2025

Napping can increase your wakefulness and boost performance and your ability to learn, but only if you nap smartly. The ideal nap is between 20 and 30 minutes long in the early to mid-afternoon. Set an alarm on your clock so you do not oversleep. If you nap longer than that, you will not receive any additional benefits. In fact, habitually taking longer naps is associated with a higher risk of death and disease, especially in elderly people. Longer naps may also interfere with your ability to sleep at night.

When your body clock is off, your whole system suffers. Your sleep is affected, yes, but so are your hormone levels, dig...
17/10/2025

When your body clock is off, your whole system suffers. Your sleep is affected, yes, but so are your hormone levels, digestive system, and immune system. Circadian rhythm disturbance increases the risk of cancer, obesity, heart disease, diabetes, high blood pressure, anxiety, depression, and alcohol use. Having a healthy circadian rhythm benefits your entire body, so it makes sense to make sticking to a regular schedule a priority.

Jet lag occurs when you travel to different time zones, but your body clock is still on the schedule of the time zone wh...
17/10/2025

Jet lag occurs when you travel to different time zones, but your body clock is still on the schedule of the time zone where you normally live. Symptoms of jet lag may include

Contrary to what some people believe, there really is no way to catch up on lost sleep. Science says habitual late night...
17/10/2025

Contrary to what some people believe, there really is no way to catch up on lost sleep. Science says habitual late nights and skimping on sleep catch up with you and there is no way to make up for the lost sleep. Try to maintain a regular sleep schedule as much as possible. Keep your bedroom cool, dark, and quiet to best support good-quality sleep. Use ear plugs and an eye mask if you have to sleep during the daytime. Nap if you must, but limit yourself to no more than 1 to 2 hours to avoid throwing your sleep schedule off further.

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