They provided regular saliva samples to the researchers to measure their melatonin (sleep hormone) and cortisol (stress hormone) during the study and returned to the lab for testing after the three-week experimental period was completed.Īnd the experimental group that adopted the new sleep habits consistently went to bed almost two hours earlier in the evening and rose almost two hours earlier the next morning, without the length or the quality of their sleep suffering. Then they were randomly assigned to either an experimental group that was instructed to practice several sleep interventions to shift to an early sleep schedule (including going to bed and waking up two to three hours earlier), while the control group was only told to eat lunch at the same time every day, without being directed to change sleep habits. They wore sleep trackers and filled out questionnaires about their daily sleep and eating habits for two weeks before the study, to provide a baseline of their lifestyle habits. The participants were night owls, defined as individuals whose internal body clocks dictated later-than-usual sleep and wake times: going to bed at 2:30 am on average and rising at 10:15 am.
The Universities of Birmingham and Surrey in the UK and Monash University in Australia conducted a small, randomized control trial with 22 healthy men and women in their 20s over six weeks. In fact, new international research being published in the journal Sleep Medicine found that making four lifestyle changes each day helped subjects stick with an earlier bedtime and wake up routine after just three weeks - and the new early birds reported feeling less depressed and stressed under their new sleep schedule. Late sleepers can reset their internal body clocks to bounce out of bed earlier with a few practical life hacks - which can indeed make them healthy, wealthy and wise. This $8 product may be the secret to a better night’s sleep Do you sleep a ‘normal’ amount? This chart reveals how much shut-eye we really get
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