![]() If you’re sleeping late into the day, it may just be your body trying to get the sleep it needs after a later bedtime.įor example, if your sleep need is nine hours, and you go to bed at midnight, your body would want to sleep until 9 a.m. ![]() One study suggests the average sleep need is 8 hours 40 minutes, plus or minus 10 minutes or so, but 13.5% of the population may need 9 hours or more sleep a night. It’s determined by genetics, just like height and eye color, and it’s not simply eight hours for everyone. Your sleep need is the amount of sleep you need each night. Your night owl chronotype will mean your body naturally wants to sleep in later into the day. Just like if you’re going to bed late, if you’re sleeping in late, it may be your genetics at play. Yes, your chronotype may be to blame again. If this is you, here’s what may be causing you to wake up so late. Some of us can’t get out of bed without hitting the snooze button a few times, and others could easily sleep until noon. Speak to a healthcare professional or sleep specialist if you think a sleep disorder is the reason you’re sleeping so late. The same thing happens when the clocks change for daylight saving time. For example, you may be wide awake in London at midnight, because your body’s still on New York time and thinks it’s only 7 p.m. Jet lag disorder - when your circadian rhythm is adjusting to a new time zone.ADHD - while not a sleep disorder exactly, those with ADHD often have sleep disorders, including DSPD.Sleep onset insomnia - when you struggle to fall asleep.This can be caused by a delayed or lengthened circadian rhythm as well as poor sleep hygiene behaviors. Delayed sleep phase disorder (DSPD) - when your circadian rhythm, and therefore sleep cycle, is delayed by two hours or more from the norm.Sleep disorders can also cause people to go to sleep later than usual. You can learn more about revenge bedtime procrastination and how to combat it here. You’re putting off going to bed, even though there’s nothing in particular forcing you to stay away and you know you should be sleeping. You want some “me time,” so you stay up late scrolling through social media or watching a few more episodes of your latest Netflix favorite. When you’ve had a long day at work, then a long evening of running errands or taking care of the kids, it’s easy to feel resentful when bedtime rolls around. You’re Engaging in Revenge Bedtime Procrastination You can learn more about how to fix poor sleep hygiene here, and we’ll dive into it in more detail below. ![]() For example, if you go to bed late on Friday and Saturday night, then aim for an earlier bedtime Sunday night in preparation for the workweek, you may find it hard to fall asleep earlier as your circadian rhythm has been disrupted. Having an irregular sleep schedule: This can cause social jetlag, when your body clock and social clock are at odds.Consuming caffeine late in the day: Caffeine blocks the sleepiness-causing compound adenosine, so an afternoon coffee can leave you feeling alert late into the night.Eating large meals late in the day: Late meals can push back your body clock, and keep you up, or wake you up, with digestive issues.Getting too much bright light in the run-up to bedtime: Light suppresses the sleep hormone melatonin, so it can push back your biological bedtime.Poor sleep hygiene includes common behaviors like: If you have poor sleep hygiene, you’ll find it hard to fall asleep and may end up feeling wide awake late into the night, even if you’re not naturally a night owl. Sleep hygiene is the name for the set of behaviors you can do to help you fall asleep faster and wake up less often during the night. If you’re a night owl, your circadian rhythm will skew later, causing you to naturally feel sleepy later than morning types.įind out what your chronotype is here. It runs on a roughly 24-hour cycle and controls the timing of when you feel awake and sleepy, when your body produces certain hormones, and when your body temperature fluctuates, among other things. This is your body’s internal biological clock. Your chronotype is one of the things that dictates the timing of your circadian rhythm. In fact, experts measure chronotypes on a continuous scale, and there are 351 genetic variants associated with being a morning person alone. Many of us sit somewhere in between the two extremes. There’s more than just early and late chronotypes, too. Your chronotype is determined by genetics, meaning, if you’re a night owl, you’re literally hardwired to have a later sleep-wake cycle. Your chronotype is your natural tendency to go to sleep and wake up later, or to be an early bird or night owl. First up, let’s look at the reasons you might be staying up so late at night.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |