![]() The wee hours, or the small hours, can feel very special. And you can even say, “Estoy trasnochado” to indicate that you have slept very little. In Colombia, for example, when we see someone yawning, we say, “A dormir donde te trasnocharon” which roughly translates to, “Go sleep wherever they kept you up.” This verb, staying up, can also be conjugated in a reflexive manner, “Anoche me trasnoché viendo capítulos de Narcos” - Last night I stayed up binge watching Narcos. A trasnochador can be considered a night owl, a person who stays up, same as a noctámbulo. Trasnochar means to stay up late into the night. Our own behaviors with regards to the night have their own verbs and nouns. Nobody causes the sunset, nobody brings about the darkness of the night they just happen on their own - En verano anochece más tarde. Like llover, nevar, and hacer combined with words like frío and calor, these verbs are conjugated in the impersonal third person. The change from afternoon, while there’s still some light, to night, when there’s no light at all, is called anochecer. The verb atardecer describes the end of the afternoon, while the noun atardecer means sunset. Some countries, like Spain and Argentina, stay active late into the night, while others turn in earlier. When it hits its midpoint, it’s medianoche. Obviously, we’ll start with the word noche. Here are some phrases, verbs and vocabulary to describe night owls, as well as morning persons. They are, as we say in Spanish, noctámbulos. Some, however, hit their peak later, at night. For those whose internal clocks match these schedules, life is fairly easy, at least in terms of being alert and awake during work hours. Many institutions, from schools to banks, offices, warehouses and factories, are structured around a schedule of early arrival and early departure. may not seem like such an ungodly hour after all.Recent studies have shown that forcing people to follow an early morning schedule can have harmful consequences. The hormonal changes throughout your lifespan bring you to peak eveningness in late adolescence, while morningness increases with age. You can also bank on gradually becoming more of a morning person as you age. Melatonin can also be useful in developing a new sleep pattern. Williams suggests for night owls who want to increase control over their rhythm to develop a more mindful routine in the evening hours by limiting light exposure, especially blue light (so if you’re reading this on your iPhone at midnight, you may want to step away from the screen for sleep’s sake). ![]() Luckily you don’t necessarily need to uproot your life to move into the country for better sleep habits. “So yes, we can manipulate our rhythm.” He notes that in his research he found that urban living promotes eveningness because of the evening light exposure while rural living does the opposite with more exposure to natural light in the day. ![]() “There is a clear environmental effect,” Williams says. Adrian Williams, a professor of sleep medicine at King’s College in London, even though genetics determine the bulk of our sleep patterns, there are still ways we can make changes to our circadian rhythm. ![]() However, not all hope is lost on night owls wanting to conform to a world that seems set up for the success of larks. You can fight it all you want, but ultimately, your body’s rhythm is already decided for you. While there are a number of genes at play when it comes to determining the way your biological "clock" is wound, the Period 3 gene in particular dictates up to 52 percent of a person’s morning or evening preference. Extreme morningness or eveningness is genetically predetermined, making it incredibly difficult for a night owl to convert to a lark or vice versa. It turns out, I may be out of luck when it comes to being a bright-eyed and bushy-tailed morning person. Yet, by midday, I was struggling to keep my eyes open, and when the sun went down my mind woke up, making it difficult to adhere to my early bedtime. I forced myself into bed when I wasn’t tired. I was drinking lemon water and getting plenty of light in my face when I woke up. I was working out first thing in the morning. I wondered why it was that I couldn’t seem to reset my biological rhythm when I was following every piece of advice I could find. My early riser routine would last a week at best before I returned to my natural night owl tendencies. I was still unable to settle down early in the evenings and would soon become sleep deprived. These days made me feel like a rockstar, but they also left me drained. and go out for a brisk run, make myself a healthy breakfast, and get ahead on the day’s work. As a result, I went through cycles of fighting my natural rhythm.
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