16 August 2019
By Sport Sleep Coach
Recent research has outlined the most effective changes PMers can make to shift their chronotype to be more in line with an AMers, resulting in improved wellbeing.
The research focused on extreme PMers, whose natural body clock leads them to go to sleep later and wake up later.
The techniques found to be effective included consistent bedtimes, avoiding caffeine and getting plenty of morning sunshine.
This research is particularly important as many PMers live in a nine-to-five world and are constantly playing catch up with the AMers.
During the research, 21 extreme PMers, were instructed to do the following:
o Wake up 2-3 hours earlier than usual
o Get plenty of outdoor light in the morning
o Eat breakfast as soon as possible
o Exercise only in the morning
o Have lunch at the same time everyday
o Eat nothing after 19:00
o Avoid caffeine after 15:00
o Have no naps after 16:00
o Go to bed 2-3 hours earlier than usual
o Limit light in the evenings
o Maintain the same sleep and wake times everyday
An analysis by the University of Birmingham, University of Surrey and Monash University showed that after three weeks the participants had successfully shifted their body clocks to that of an AMer. The participants were getting the same hours of sleep as before, but reported lower levels of sleepiness, stress and depression, while tests showed their reaction times also improved.
Here at Sport Sleep Coach, we advise PMers to stick to a constant wake and sleep time, increase blue light exposure during the mornings and avoid blue light during the evenings. PMers can also plan their day to increase performance, for example completing important tasks, meetings or sports performances during the afternoon if possible.
If you would like more guidance on improving your sleep and recovery, our coaching services provide you with personalised techniques to maximise your sleep for improved performance, mood and motivation. The Kick-Start 3 Step Plan is a great first step and is only £5! More information can be found here.
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