![]() ![]() Yes, provided you go to sleep at about the same time every night and wake at the same time each morning, says Lisa Artis, an adviser for the Sleep Council. Is it possible to train yourself to get up at a certain time without an alarm clock? “The most important advice I can give people who are struggling with sleep, or want to get good-quality sleep, is to keep it regular,” says Walker. If you go to bed and wake up later at weekends, you are effectively giving yourself jet lag – and when your alarm clock wakes you at 7am on Monday, your body will still think it’s night-time. ![]() More important than when you prefer to get up is consistency in the timing of your sleep. Teenagers’ sleep timing typically shifts about two hours later, while as we get older, we become progressively more lark-like. These innate sleep preferences also vary with age. However, even night owls can become a little more lark-like if they reduce their exposure to light at night and seek out bright light from the moment they wake up, which pushes the master clock earlier. Some people are larks and predisposed to wake up early, others are late types who naturally sleep in most of us lie somewhere in between. “It is not a choice and it is very difficult to change,” says Matthew Walker, a professor of neuroscience at the University of California, Berkeley, and the author of Why We Sleep. That depends on your chronotype – your natural sleep-timing preference – which is hardwired in your genes. So, is it better to get up early or late ? ![]() US researchers showed that when people were sent on a camping trip and denied access to their electronic gadgets, their circadian rhythms shifted about two hours earlier, which meant they felt sleepier earlier and got more sleep. It also means that we often wake up when our bodies think it is still night-time, which increases feelings of “sleep inertia” – the grogginess you experience immediately upon waking. Our natural sleep rhythm has shifted later, yet most of us must wake up at a prescribed time to go to work or school, meaning our sleep is cut short. However, the ubiquity of artificial light after dusk means that relying on when we feel sleepy to dictate our bedtimes isn’t very helpful. In an ideal world, we wouldn’t need alarm clocks we would simply go to bed when we felt tired and sleep until we were ready to wake up. Isn’t it better to wake up according to your body’s natural rhythms? Nick Littlehales, an elite sports sleep coach and the author of the book Sleep, says you should also switch it to silent and rest it on a soft surface to dampen any vibrations from incoming alerts. If you do sleep with your phone, set it to night mode to filter out blue light and adjust the brightness setting to dim. Light also has a direct alerting effect on the brain, which makes it harder to fall asleep. Exposure to bright or blue-enriched light at night shifts its timing later, which means we feel tired later and our bodies are still in sleep mode when it is time to get up in the morning. The main reason is the light from screens altering the timing of the brain’s master clock, a cluster of cells that dictates the timing of all the other biological clocks in the body. Several studies have indicated that greater phone use, particularly in the run-up to bedtime, results in worse quality sleep. She's hurting the way I'm hurting and hopefully this can wake everybody up.There is nothing wrong with using your phone alarm – unless its other functions are interfering with your sleep. "That was rough," Joe said into the camera for a confessional, reacting to his niece's emotional rendition. I'm trying to get rid of them, but nothing seems to stay the same." "Waking up in the morning, thinking about so many things," she sang, "I just wish things would get better. However, Gia, then 10 years old, took the guests by surprise when she gave a tearful performance of her own made-up song "especially," as she put it, "for my mom and Zio Joe." At the time, Teresa and her brother Joe Gorga's family drama had taken center stage on the show and, amid their ongoing conflict, Teresa hosted a birthday party for her daughter Milania. The unexpected sequence of events begins in 2011, when the third season of the hit Bravo series was airing. While it's hard to imagine going a day online without encountering the viral sensation, if you're not up to speed on how the eldest daughter of Real Housewives of New Jersey star Teresa Giudice is suddenly taking the Internet by storm with a decade-old song, allow us to explain. All these years later, Gia Giudice's sad childhood song unexpectedly has the entire Internet.thinking about so many things. ![]()
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