Some people wake up before the sun rises above, go for a run and eat a healthy breakfast, all before many others get out of bed. Waking up that early might sound tiring to late risers, but can a night owl (夜猫子) become an early bird?
“It is possible to make the change, but it’s not easy,” said Michelle Drerup, director of behavioral sleep medicine at the Cleveland Clinic. “A true night owl doesn’t really feel great early in the morning when they wake up, especially when they’re starting to change this.”
A person’s tendency to be a night owl, early bird or some kind in between is known as their chronotype (生物钟). Depending on that, people are likely to be more awake during certain times of the day and sleepier during others. It is determined by a combination of nature and life style, scientists have found.
If you want to wake up earlier, make the change gradually. Drerup recommended slowly setting your wake-up alarm earlier by 15 to 20 minutes every few days over the course of several weeks until you’re adjusted to your schedule. Sticking to it is the key.
“Limit exposure (接触) to light in the hour before bed, such as by staying away from screens,” Drerup said. Light blocks the body's production of melatonin (褪黑色素) which is thought to set our circadian rhythm (昼夜节律). And in the morning, try to get exposure to light as soon as you wake up, to end melatonin production. Avoid exciting activities late in the evening. Instead of exercising at night, try working out in the morning or afternoon. You may also need to change your meal times to earlier time in the day.
If being a night owl works for you, there is actually no need to change your sleep schedule. But staying up late becomes a problem when you must wake up early for work and school. It can also increase your risk of developing health.
12. What is a feature of night owls?
A.They tend to be more awake than an early bird. |
B.Their sleeping pattern can never be changed. |
C.They might not feel good when getting up early. |
D.Their habit of sleeping late can ruin their health. |
13. What might cause people to become night owls?
A.Their sleeping patterns. |
B.Their behavior during sleep. |
C.Their tendency to stay awake. |
D.Their ability to adapt to change. |
14. Which of the following may help a night owl become an early bird?
A.Doing more exercise before sleeping. |
B.Avoiding exposure to light after waking up. |
C.Setting alarm clock earlier each day. |
D.Trying to sleep early and wake up early. |
15. What is the text mainly about?
A.The risks of sleeping late. |
B.How night owls change their sleep schedule. |
C.The benefits of becoming an early bird. |
D.How to lead a healthy life. |