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SLEEP CHRONOTYPE
MORNING SLEEP CHRONOTYPE EVENING SLEEP CHRONOTYPE
Science has shown a whole host of differences between early birds (morning sleep chronotypes) and night owls (evening sleep chronotypes) – and the evidence weighs against those with an aversion to sunrise.
PROBLEMS FOR LATE RISERS
Late risers tend to be hungrier and fatter than morning people.
They suffer from poorer memory and more pain.
They may be extroverted, sensation seeking and have sex more often.
Evening sleep chronotypes are also at higher risk of cancer and depression.
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BIOLOGY
Yet there is little we can do, as the division is down to evolution. So, just as we're born tall or short, we are genetically predisposed to mornings or evenings. Circadian rhythms and sleeping patterns are a matter of biology, not preference.
THE DARK TRIAD
In another blow for night owls, the latest study has found evening types more likely to exhibit personality traits linked to the so-­called "Dark Triad."

Personality trait suggestive of or characterised by expediency, deceit and cunning.

Excessive interest in or admiration of oneself and one's physical appearance.

A mental disorder in which an individual manifests amoral and antisocial behaviour, lack of ability to love or establish meaningful personal relationships, extreme egocentricity, failure to learn from experience.

OUT OF SYNC
Night owls have delayed circadian rhythms. Their body clock is out of sync with society's clock, which becomes a problem in a world heavily oriented towards morning people.
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CATCHING UP ON SLEEP
By staying in bed, night owls remove the major external force for rewiring the body clock which is morning bright light. Sunlight helps increase alertness by suppressing melatonin, the hormone associated with sleepiness towards morning people.
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5 WAYS TO IMPROVE YOUR SLEEP
1. SWITCH OFF
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Bright light at night contributes to delaying the body clock, but the major factor is engaging mentally through interactive technology usage, like texting, speaking on the phone, surfing the web.
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2. PUT A CAP ON BOOZE + CAFFEINE
Studies show alcohol makes you tired and compromises the quality of your sleep. If drinking alcohol, stick with a glass or two, give your body time to metabolise what you've consumed.
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3. HAVE SEX
Thinking about one's troubles and daily hassles induces cortisol, which will inhibit sleep. Find ways to reduce testosterone and cortisol and even induce dopamine and serotonin, like sex or masturbation.
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4. LEARN TO LOVE A ROUTINE
A consistent pre-bed routine 'primes' the brain and body for sleep. It is recommended that exercise or a warm bath a few hours before bed.
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5. CONSIDER A CHANGE IN CAREER
Better to get a job that fits your chronotype than try to rearrange your chronotype to fit your job. Going against one's biology rarely works out well. Your body is wiser than you think you are.
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