Are you an extreme night owl?

by Suz on August 14, 2014 · 4 comments

in Health, Sleep, Sun

In my quest to understand more about my slow metabolism, I’ve been looking more and more at my circadian rhythms.

I’ve always been a night owl and tend to come alive late at night becoming super productive and creative, when everyone else is asleep. When I’ve worked long hours in the city – and had to get up early, I would often try to go to bed at a sensible time. But I’d just lie in bed feeling wide awake and frustrated that sleep didn’t come. Until much, much later.

Severe night owl paleo DSPD late sleep phase disorder insomniaI’d also noticed I felt full of energy late at night – and during the daytime (when I am “supposed” to be feeling most lively), I’d often feel cold and really sluggish, with virtually zero energy. Coincidence?

When you google struggling to sleep, you come up with lots of hits for insomnia. Insomnia didn’t quite feel right, but what else could it be? Insomniacs often wake up in the middle of the night and struggle to get back to sleep. Once I’m asleep, I don’t wake up until my sleep is abruptly ended by an alarm, or I have the rare luxury of waking up naturally.

I noticed when I wasn’t working, and was able to follow my natural routine, I’d eventually feel tired in the early hours of the morning, and wake up around 11:34am. When I say around, I mean precisely. Every single day. So I was getting a decent 8 or so hours sleep. It just wasn’t at a socially acceptable time. Doesn’t sound so much like insomnia.

It has a name?

After researching this further, I eventually found out about other people who sleep like this too. And it has a name: Delayed Sleep Phase Disorder (DSPD – but most definitely not to be confused with the other DSPD – Dangerous and Severe Personality Disorder). DSPD is exactly what I have been experiencing. A complete shift of the socially acceptable sleeping time several hours to the right. Core body temperature, hormones, alertness, energy levels – all happening at the “wrong” time.

Jetlag reset

I recently travelling halfway round the world from Australia to the UK. I had expected to be able to use jetlag to my advantage and “reset” my sleep times. The first few days it all went to plan, I’d be unable to fight off the tiredness by 8pm – and would be wide awake by 5am. But, after just a few days I fell back into my middle of the night to 11:34am routine. After researching DSPD, this seems to be the same issue across the board. Changing time zones is not a fix.

Curing DSPS?

It’s all quite gloomy on most sites, as many people believe there is no cure. They suggest getting a job to fit in with your natural sleeping times, rather than trying to work a conventional job with a 6am alarm call. The most common “cure” recommends you force yourself to stay up for an extra hour or two each night, with the idea being that after a few weeks you could stop adding on the time when you get to your preferred new bedtime, perhaps 10pm? But that seems like a bit of a hard core solution. In the middle of that transition you’d be sleeping over the entire daylight hours. That can’t be good!?

My solution

Over the last few weeks, I’ve been trying out my own method of solving this – and I’ve made some really good progress.

The answer seems to be in Circadian Rhythms. We get our cues from daylight as to what time of day it is, and crucially the early morning sun is completely different to late afternoon sun. There is far more blue light in the mornings, which I simply never got to see. Also at night, all the artificial street lights come on, TV’s, computer screens, smartphone – and we’re bathed in artificial blue light signalling to our brain that it’s morning and we should be at the peak of our alertness!

So it was clear to me that I needed to get natural sunlight as early as possible in the mornings. As soon as I wake up, I now head straight outside, barefoot, and walk for about an hour. I’ve also stopped wearing sunglasses, to make sure I’m getting as much natural light in as I possibly can, particularly in the first half of the day. After sunset, I try to reduce artificial blue light as much as I can.

Whilst I’m not at conventional sleeping hours yet, I am definitely slowly shifting my times to the left.  I’m starting to feel sleepy earlier and waking up naturally quite a lot earlier too. The biggest improvement has been my energy levels. I feel so much more alert and energetic during the morning and daytime. I’m also feeling a lot warmer during the day, which I think is a good indication that I may be on the track to normalising my circadian rhythm.

I’m never going to be an “Early Bird” naturally waking up at 5:30am everyday, weekend or weekday. But I hope to be able to shift my sleep and waking hours to something far more reasonable – and in turn increase my daytime metabolic rate and energy levels.

I’d love to hear more about your natural sleeping patterns in the comments, below. Are you a severe night owl (DSPD) too? Do you just live with it, or have you had any success in changing it? Any nuggets of information you have on circadian rhythms – I’d really like to hear!

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{ 4 comments… read them below or add one }

Sandra August 15, 2014 at 5:35 am

My partner and I are very different I am an early bird. whilst he is a night owl. This causes a lot of problems a lot of the time.

He often wants to go out for the evening just when I feel like going to bed!
Would be great to both have the same wakeful hours.

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billnbree August 23, 2014 at 1:42 pm

I too have “messed up” circadian rhythms. My husband is in the Army and wakes at the crack of dawn weekday and weekends and can’t keep his eyes open past 10pm, I on the other hand am doomed to live my life as a night owl. I do my best work and have the most energy while he and the children sleep! I am often crawling into bed when he is jumping out of bed. We have joked that I was born for a 3rd shift job…LOL I don’t know what the solution is, but I sure do wish society would realize that just because I sleep different hours than what is “socially acceptable”, it does not mean I sleep more than they do, nor does it mean I am lazy!

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Suz September 4, 2014 at 3:45 pm

I hear you! I’ll come and join you at the 3rd shift job! It must be especially hard having a husband who is naturally an early bird. It’s such a shame that everything in society is geared towards early birds. Hopefully with more companies offering flexible working, things will get easier for us night owls.

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Tawny October 27, 2014 at 9:00 am

Thank you for this post! I had no idea this was a real thing. I have always had a VERY hard time getting out of bed in the morning and a hard time falling asleep at a normal bed time. An observation I have noticed is when I lived in a place that had big windows that lots of natural light could get in, I woke up around 7am every day. But now I live in a place without much natural light and I usually roll out of bed around 9-9:30am.
I am definitely going to take your advice and get outside in the AM.
Thank you!!

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