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Are you a severe night owl LSPD late sleep phase disorder insomnia

Are you an extreme night owl?

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.

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!

Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Vitamin B9 (Folate) on the Paleo Diet

Growth and development – this is what Vitamin B9 is most vital for. Growth and development actually comprise a whole set of processes in the human body, with cell division and DNA production perhaps the most important ones, and so Vitamin B9 becomes especially important during pregnancy, lactating, and early growth stages. What is more, it promotes nerve function, helps to prevent osteoporosis-related bone fractures, and can play a role in the prevention or treatment of a number of medical conditions: anaemia, cervical tumours, depression, glossitis, insomnia, myelopathy, ovarian tumours, restless leg syndrome, schizophrenia, uterine tumours.

Unfortunately, Vitamin B9 deficiency is one of the most common nutrient deficiencies, suffered often by pregnant women, by chronic alcohol abusers, and by those with poor nutrient absorption disorders like ulcerative colitis. How can you recognise a deficiency? This can be characterized by muscular fatigue, insomnia, depression, forgetfulness, irritability and gingivitis or periodontal disease.

Vitamin B9 actually comprises two compounds – Folate which is found in natural foods, and Folic Acid which is synthetic. Though similar, Folic Acid that is used for fortifying processed foods is absorbed to nearly half the level of Folate. Therefore, it makes much more sense to focus on whole foods to get adequate Vitamin B9 consumption, and for this the Paleo Diet is a great solution, as it promotes a natural way of eating in the name of long-term vitality and health.

How much Vitamin B9 do you need in your diet?

The daily recommended amount of folate is 400μg. Since it is easily excreted from the body, excessive intakes are very difficult to reach.

Which foods can you get Folate from?

Liver – Whichever your preferred choice of animal, you’ll get a great amount of Vitamin B9 from it. Turkey liver, however, is the richest source, with 173% of your daily need of Folate in just 100g.
Spinach – leafy greens are another fantastic source for Vitamin B9, with spinach as the forerunner. In 1 cup of cooked spinach, you’ll get 65% of your daily need of Folate.
Beets – If you’re looking for a Folate-rich vegetable, beets are your best friends. 1 cup of raw beets covers 37.1% of the daily need of Vitamin B9. Beet salad, roasted beets, beet soup – the choices are endless!
Romaine lettuce – When preparing a green salad, opt for romaine lettuce. 2 cups of this crunchy salad will provide 32% of your daily Folate need.
Asparagus – In springtime, one of the best sources for Vitamin B9 is asparagus, providing 37% of your daily need in a 100g serving.
Papaya – For an exotic dessert, reach for a papaya. In just one fruit, you will get 28.9% of your daily intake need of Vitamin B9.
Avocado – Yet another reason for having a daily avocado is its Folate content. One cup of mashed avocado (time for guacamole?) amounts to 29.6% of your daily need of Vitamin B9.
Cauliflower – For a Folate-rich change to those beets, reach for cauliflower. In 1 cup of raw cauliflower, there’s 15.2% of your daily Folate need. And it’s a delicious snack when eaten raw!

What else do you need to know about Vitamin B9?

Vitamin B9 is not very stable, and its content undergoes a relevant loss in the case of non-airtight storage, overcooking and reheating of food. In addition, green and black teas counteract the absorption of the vitamin and thus should be minimized if you focus on Vitamin B9 consumption. However, animal products that contain folate are more stable when it comes to cooking than plant products, so you shouldn’t have a problem if you focus on those. Luckily there’s no lack of them in the Paleo Diet!

Why Folate Absorption Matters More Than You Might Think

When it comes to getting the most from your diet, it's not just about what you eat — it's also about how well your body absorbs it. Even if you're eating a folate-rich diet, certain habits or health conditions can impair absorption. For instance, those with gut health issues, such as coeliac disease or inflammatory bowel conditions, may not absorb Vitamin B9 efficiently. This can make even a good diet fall short in terms of real nutrient delivery. If this sounds like you, it might be worth looking into digestive health as a starting point.

Signs You Might Be Low on Vitamin B9

Beyond the better-known signs like fatigue and insomnia, B9 deficiency can show up in subtle ways. These can include mouth sores, swollen tongue, or a pale complexion. Because folate plays a crucial role in red blood cell formation, low levels can quickly result in anaemia — leaving you feeling unusually tired or short of breath. It's one of those nutrients that you may not notice you're missing until you're already affected.

Can You Get Too Much Folate?

Folate from food sources is safe, even at higher levels, because your body excretes what it doesn't need. However, synthetic folic acid found in fortified foods and supplements is processed differently by the body. There is some concern that excessive folic acid, particularly from supplements, might mask Vitamin B12 deficiency — a serious issue especially for older adults. That's why sticking to food sources, as the Paleo approach recommends, is a more balanced long-term strategy.

Pregnancy and Folate: Why It’s Non-Negotiable

Women who are pregnant or trying to conceive are typically advised to take additional folic acid supplements due to the nutrient’s role in preventing neural tube defects in the developing baby. While whole food sources are always ideal, supplementation can be necessary during this stage of life. Liver and leafy greens are particularly good additions to a pregnancy-focused Paleo plate — just be mindful of moderation with liver due to its Vitamin A content.

Beyond Pregnancy: Folate’s Ongoing Role in Women’s Health

Even outside of pregnancy, folate plays an important role in hormone regulation and reproductive health. There’s emerging evidence linking adequate folate levels to a reduced risk of ovarian and uterine issues. Because of its impact on cell division, it’s also a nutrient worth monitoring as women age. Keeping folate levels stable through natural food sources can support ongoing hormonal balance and energy levels.

Smart Storage and Cooking Tips

To retain as much folate as possible, it’s best to store produce in airtight containers in the fridge and use it promptly. When cooking, avoid boiling leafy greens for too long. Steaming or lightly sautéing can help preserve their nutrient content. If you’re preparing a large batch of food to store, consider freezing it soon after cooking to lock in the folate content.

Paleo Recipes That Naturally Include Folate

One of the benefits of a Paleo lifestyle is that so many folate-rich foods are already part of the core template. Think of a meal like grilled chicken livers served with sautéed spinach and roasted beets — all incredibly rich in Vitamin B9. Or a hearty cauliflower and avocado salad dressed with olive oil and lemon. Even a smoothie made with papaya and spinach can pack in a good folate punch. By being intentional with your ingredient choices, you’ll find it’s not difficult to meet your daily needs.

The Bottom Line on B9

Folate is one of those nutrients that affects many crucial systems in the body — from brain function and mood to cell repair and energy production. The Paleo diet naturally lends itself to an excellent folate intake, thanks to its focus on whole, unprocessed foods. By being conscious of storage, cooking methods, and absorption factors, you can maximise the benefits of Vitamin B9 and support your long-term health in a powerful way.

So, do you think you should focus more on Folate consumption in your food? Maybe you have some experience related to it? Please share it in the comments!

Paleo Diet Primal Sleep Problems Blue Light Blockers-min

Is Blue Light Ruining Your Sleep?

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How is your sleep? If you’re struggling to get to sleep – or to get a decent amount of sleep, have you though that the problem might lie with your circadian rhythms? And that exposure to blue light may be messing up your circadian rhythms?

How we’re supposed to sleep

If you go camping, away from towns and cities, you might have noticed you get tired much earlier than you would do normally? When the only light after dark comes from a campfire, the signal to your body to produce melatonin, the sleep hormone. As soon as the sun rises the next morning, melatonin production slows down, telling your body it is daytime – and time to wake up and get going. For this reason light is absolutely crucial to your bodies internal body clock. The incredible range of sleeping potions on sale is surely proof at how widespread sleeping problems are.

Unfortunately the unnatural, man made lights that we all rely on, give off the same lights as the sun – signalling to our bodies that it is daytime. And most definitely not time to sleep. Blue light is everywhere; household lights, your computer, ipad, laptop, tv,street lighting, alarm clocks – it is hard to escape blue light. As well as messing up with natural sleeping patterns, excessive blue light exposure is also linked to increased cancer risk and an increased chance of obesity.

How can we escape blue light?

Fortunately there are measures you can take to limit your exposure to blue light:

After sunset, turn off all bright lights in your house (use candlelight or orange or red light bulbs)
Stop using electronics after dark…
…But if you must use your computer after dark, install the free f.lux program to minimise blue light
Make your bedroom as dark as possible, install blackout blinds (or go for the cheap option and stick card against the windows at night)
Sleep with an eye mask
Go one step further and wear blue light blocking glasses after dark (with orange, amber or red tinted lenses)

Other Disruptors to Circadian Rhythms

While blue light is one of the most significant disruptors of melatonin production, it’s not the only factor influencing your circadian rhythm. Stress, inconsistent sleep-wake times, lack of daylight exposure, shift work, and even poor meal timing can all throw your internal clock out of sync. To optimise sleep, it’s important to take a holistic view of your lifestyle — not just your bedtime routine.

One of the lesser-known issues is inconsistent wake times. If you sleep in on weekends and wake up early on weekdays, your body struggles to anchor a regular rhythm. This “social jet lag” can leave you feeling tired, moody, and foggy — even if you technically got enough sleep the night before.

The Role of Morning Light

Just as reducing blue light exposure at night is crucial, seeking bright light in the morning is equally important. When sunlight enters your eyes within the first hour of waking, it sends a powerful signal to your brain to suppress melatonin and start producing cortisol — the hormone that gives you energy and alertness to begin your day.

Ideally, get outside for 10–15 minutes shortly after waking. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If that's not possible, consider investing in a full-spectrum light therapy lamp to mimic natural light indoors.

The Sleep-Temperature Connection

Did you know your body temperature needs to drop slightly for you to fall asleep? Exposure to artificial light, heavy meals, or evening workouts can elevate body temperature, making it harder to wind down. Creating a cool, dark sleep environment can help send the right signals to your brain that it’s time to rest.

Set your bedroom temperature between 16–19°C, and avoid hot showers or baths immediately before bed unless you finish them at least an hour before lights out. Some people find success using cooling mattresses or bamboo sheets that help regulate body temperature through the night.

Movement, But Not Too Late

Exercise is one of the most effective tools for promoting deep, restorative sleep. It helps balance stress hormones, improves insulin sensitivity, and increases time spent in slow-wave sleep. However, timing matters. Vigorous training too close to bedtime can leave you feeling wired and restless, especially if it raises your core temperature or stimulates the nervous system.

Try scheduling your workouts earlier in the day. If evening is your only option, opt for gentler activities such as walking, stretching, or yoga. These can help release tension and promote relaxation without spiking adrenaline or cortisol levels.

The Sleep Impact of Late-Night Eating

Another underappreciated factor in poor sleep is late-night eating. Consuming meals too close to bedtime can disrupt digestion, raise body temperature, and even affect insulin and melatonin production. While this is often overlooked, circadian biology research shows that our metabolism follows a daily rhythm — and eating late can confuse your internal body clock.

To support better sleep, try to finish your final meal at least two to three hours before bed. If you’re genuinely hungry later in the evening, opt for a small, protein-rich snack rather than something sugary or high in carbohydrates. Avoid alcohol and caffeine as both interfere with sleep quality and your ability to reach deeper sleep stages.

Natural Sleep Promoters

If you’ve optimised your light exposure and sleep environment and still struggle to fall or stay asleep, there are natural remedies that can support your efforts. While they’re not a substitute for good habits, the following options may help smooth the transition into sleep:

Magnesium: A mineral known for promoting muscle relaxation and calming the nervous system. Magnesium glycinate or citrate forms are often recommended before bed.
Herbal teas: Chamomile, lemon balm, and passionflower teas can be soothing and support natural sleep onset.
L-theanine: An amino acid found in green tea, known to promote alpha brain waves and help reduce anxiety without drowsiness.
Glycine: An amino acid that may help lower core body temperature and promote sleep quality when taken before bed.

Creating a Calming Sleep Ritual

One of the most powerful ways to signal your body that it’s time to sleep is to create a consistent, soothing bedtime routine. This doesn’t have to be elaborate — the goal is to unwind, unplug, and prepare your mind for rest. Here are a few ideas to incorporate into your nightly routine:

Dim lights at least an hour before bed
Put away screens and opt for a paper book or journal
Use essential oils like lavender or cedarwood for their calming effects
Take a few minutes to stretch, breathe deeply, or meditate
Write down a few things you’re grateful for to shift your focus to the positive

Final Thoughts on Supporting Circadian Health

Our modern environment is filled with challenges to good sleep — artificial light, stress, irregular routines, and constant stimulation. But by understanding how circadian rhythms work and making a few targeted changes to your daily habits, you can dramatically improve your sleep quality without relying on medications or sleep aids.

Good sleep starts the moment you wake up. Anchor your day with morning light, move your body, eat nourishing foods at regular times, and give yourself permission to wind down in the evening. Over time, these small actions can lead to profound changes in your energy, focus, mood, and overall health.

If blue light has been disrupting your nights, now is the perfect time to reset your routine and prioritise rest — your body and brain will thank you.

How well do you sleep? Do you limit your exposure to blue light after sunset? I’d love to hear your sleep tips in the comments below!

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