6 Habits That Make Waking Up Earlier Easier, According to an Insomnia Specialist

From marthastewart.com

By Kate Donovan

What separates early risers from the rest of us 

Whether you’re a natural early riser or a self-proclaimed night owl, the way you start your morning can shape the next 24 hours. No matter when you wake up, carving out time just for you can make a big difference in how you manage stress and show up throughout the day. “Having more time in the morning can give people a sense of agency over their day,” says Julia Kogan, PsyD, an insomnia specialist.

The wee morning hours are a prime opportunity to engage in a few distraction-free moments. “Because this time is often used for stress-reducing and mood-boosting activities, many early risers start their morning with better cognition, mood, and productivity,” Dr. Kogan explains. This boost in alertness can help people feel more prepared and energized before responsibilities like childcare, household tasks, and work take over. 

So how can you make waking up earlier feel easier—and reap those benefits? These six habits early risers have in common may help.

Credit:  Getty Images

The Science Behind Early Risers

Waking up early can mean different things for different people, and it’s not the clock chiming at a specific magic hour. The most important thing? Getting enough sleep. Individual sleep needs vary based on biology, particularly chronotypes, which affect the natural circadian rhythm. “Chronotypes influence when people are naturally sleepy and when they feel most alert,” says Dr. Kogan. Very early risers tend to have a chronotype that makes them naturally awake before the sun, while most people fall into the intermediate chronotype, typically rising with the sun. 

Ultimately, it’s about finding a balance that works best for your biology. “Early rising may benefit people with an early or intermediate chronotype,” Dr. Kogan explains. Those with strong night owl tendencies may struggle with focus and productivity if they force themselves to wake up too early.

Common Habits of People Who Wake Up Early

While biology certainly plays a role, early risers also commonly swear by certain daily habits. Here’s what sets them apart from the rest of us.

They Maintain a Consistent Schedule

Even if your life is busy, sticking to a consistent sleep schedule and wake-up time makes a huge difference. “Waking up at the same time most days helps regulate the body’s circadian rhythm,” says Dr. Kogan. That includes the weekend, too. Sleeping in can be great every once in a while, but it makes it that much harder to get back on track come Monday morning.

They Get High Quality Sleep

According to Dr. Kogan, quality sleep is the most important (and often the easiest) way to wake up earlier. Along with a regular sleep schedule, it’s essential to allow enough time to rest deeply. “Most adults need seven to nine hours of sleep, though individual needs may vary,” she explains.

This often means adjusting your bedtime, as well. When you hit the pillow too late, it’s harder to get up early.

They Have a Good Bedtime Routine

A good night’s snooze starts well before you turn out the lights. “Use the last 30 to 60 minutes before bed to relax the body and mind,” says Dr. Koban. Avoid alcohol, heavy meals, and digital distractions (doom scrollers, we’re looking at you) close to bedtime. Create a calm sleep environment with fresh bedding, soft lighting, and blackout shades or curtains. Accessories like eye masks, weighted blankets, and white noise machines can help signal to your nervous system that it’s time to wind down. 

They Set a Reasonable Wake-Up Time

Set a reasonable wake-up time and stick to it. What counts as early varies from person to person depending on their biology, schedule, and other responsibilities. If rising at 5 a.m. consistently leaves you feeling sluggish, you may need to get to bed earlier—or it just may not be the right wake-up time for you. Listen to your body, and adjust your sleep schedule accordingly. 

If you’re trying to get up earlier, Dr. Kogan recommends gradually moving your wake-up time earlier in 15-minute increments. While it may take time to adapt, consistency and earlier bedtimes make for a smoother transition. 

They Get Morning Light Exposure

Morning light helps signal to your brain that it’s time to wake up. Natural sunlight tends to work best, whether that means enjoying your coffee by a window or going on a walk around the neighbourhood. If waking before sunrise, Dr. Kogan suggests using a light-simulating alarm or turning on bright lights to help activate your body’s internal alarm clock.

They Have an Activity to Look Forward To

Many early risers use the quiet morning hours for things they enjoy, from writing in a journal to running on a treadmill. Some may use this distraction-free time to plan their schedule, get organized, and get small tasks out of the way. “This time generally has fewer interruptions, so it allows for more flexibility and personal choice,” says Dr. Kogan. Whether it’s exercise, a mindfulness practice, or simply writing a grocery list, a dedicated morning routine can help you feel more grounded and more prepared for the day ahead. 

https://www.marthastewart.com/habits-of-early-risers-12237839

Scientists reveal why some people cannot quiet their minds at night

From bgnes.com

People with insomnia may struggle to quiet their thoughts at night, according to a small scientific study. Researchers found that the daily rhythm of mental activity is less pronounced in people with insomnia and shifts towards later hours compared with those who sleep well.

A team from the University of South Australia monitored 32 adults under strictly controlled laboratory conditions. The findings suggest that excessive night-time thinking may be linked not simply to the number of thoughts people have during the day, but also to the time at which mental activity begins to subside.

A person may be physically ready for sleep, while their mind remains in a more active mode associated with daytime activities

Published in the scientific journal Sleep Medicine, the study offers a possible explanation for a familiar problem: feeling mentally alert precisely when it is time to sleep. However, it does not establish a single cause of insomnia or prove the effectiveness of any new treatment.

The study involved 16 people with chronic insomnia who had difficulty maintaining sleep, and 16 people of a similar age who slept well.

Participants remained awake in bed for 24 hours under dim lighting. Meals, physical activity and other conditions were controlled to limit external factors that could affect alertness and emotional state.

Every hour, the volunteers answered questions about their thoughts. The researchers analysed how mental activity changed throughout the day, including whether thoughts were goal-directed, emotionally charged or difficult to stop.

The results showed that both groups had a distinct daily rhythm: mental activity was generally stronger during the day and declined in the early morning hours. This indicates that thought patterns also follow a rhythm linked to the 24-hour biological cycle.

However, people who slept well showed a clearer shift away from daytime patterns of thinking at night. Among participants with insomnia, this transition was less pronounced, and the peak of mental activity occurred approximately six and a half hours later.

According to the researchers, this suggests that the problem may partly be related to the timing of the mind's transition into a calmer state. A person may be physically ready for sleep, while their thinking remains in a more active mode associated with daytime activities and problem-solving.

The findings raise the question of whether approaches such as carefully timed exposure to light and consistent daily routines could help regulate this rhythm. Further research is needed, however, before conclusions can be drawn about the effectiveness of such methods.

The study has a limited scope and involved adults with a specific type of insomnia, so its findings cannot be applied to all sleep disorders. In addition, hourly self-reports of thoughts do not directly measure all the brain processes involved in falling asleep.

Despite these limitations, the research offers a new perspective on insomnia. Understanding how the timing of mental activity differs in people with sleep problems could help explain why feeling tired is not always enough to quiet the mind and bring on sleep. |BGNES, Knowridge

https://www.bgnes.com/health/scientists-reveal-why-some-people-cannot-quiet-their-minds-at-night

How Much Can Better Sleep Lower Cancer Risk? What A New Study Reveals

From mindbodygreen.com

By Zhané Slambee

Sleep is absolutely crucial for your brain, your mood, and your energy levels. But new research suggests that sleep quality may also influence cancer risk. A new study presented at Digestive Disease Week 2026 found that healthier sleep patterns were associated with significantly lower risks for several types of cancer and identified a unique "sleep signature" in blood proteins that may help explain why.

About the study

Poor sleep has been linked to higher cancer risk in previous research, but the biological mechanisms behind this connection remain unclear. To investigate, researchers analysed data from 472,105 adults in the UK Biobank, creating a sleep health score based on five traits:

• Sleep duration: getting enough sleep, typically 7-9 hours for adults
• Chronotype: aligning your schedule with your natural sleep-wake preference
• Insomnia: whether you have difficulty falling or staying asleep
• Snoring: a potential indicator of sleep-disordered breathing
• Daytime sleepiness: how rested you feel during waking hours

Participants were categorized as having healthy sleep (score of 4 or higher), intermediate sleep (2-3), or poor sleep (1 or lower).

Image by Roman Shalenkin / Stocksy

The team also examined plasma protein measurements from 52,920 participants, looking for patterns that might explain how sleep affects cancer risk at a molecular level.

Healthier sleep was linked to lower cancer risk, especially for GI cancers

Compared to those with poor sleep scores, participants with healthy sleep had a 36% lower risk of liver cancer and a 14% lower risk of lung cancer.

The protein analysis revealed even stronger associations. Researchers identified 303 plasma proteins that formed a distinct "sleep proteomic score." When they compared participants in the highest tertile of this score to those in the lowest, the risk reductions were dramatic:

• Liver cancer: 71% lower risk
• Stomach cancer: 54% lower risk
• Pancreatic cancer: 53% lower risk
• Gallbladder cancer: 54% lower risk
• Oesophageal cancer: 35% lower risk
• Colorectal cancer: 28% lower risk

The five factors that defined healthy sleep

What's notable about this research is that it moves beyond the usual "get eight hours" advice. The sleep health score incorporated five distinct dimensions.

This multidimensional approach suggests that sleep quality involves much more than just time in bed. Someone who sleeps seven hours but wakes frequently, snores heavily, and feels exhausted by 2 p.m. may have a very different health profile than someone who sleeps the same amount but wakes refreshed.

How to support all five dimensions of sleep

While this study doesn't prove that improving sleep will prevent cancer, it adds to growing evidence that sleep is a foundational for all aspects of health. Here are evidence-backed ways to support better sleep:

Get morning light exposure: Bright light within the first hour of waking helps regulate your circadian rhythm and supports your natural chronotype

Keep a consistent schedule: Going to bed and waking at the same time, even on weekends, reinforces healthy sleep patterns

Limit alcohol before bed: While it may help you fall asleep initially, alcohol disrupts sleep architecture and can worsen snoring

Reduce screen time in the evening: Blue light exposure suppresses melatonin production, making it harder to fall asleep

Address persistent symptoms: If you regularly experience insomnia, loud snoring, or excessive daytime sleepiness, these are worth discussing with your doctor as they may signal underlying sleep disorders.

The takeaway

This research suggests that sleep quality, measured across five dimensions, may influence cancer risk through measurable biological pathways. The discovery of a 303-protein sleep signature offers clues about potential biological pathways linking sleep and cancer risk. While more research is needed, prioritizing sleep across all five dimensions may be one of the most accessible ways to support long-term health.

https://www.mindbodygreen.com/articles/study-shows-that-these-5-sleep-domains-are-linked-to-cancer-risk-not-just-about-how 

Why Sleep Shapes Your Mental Health, Skin And Mood

From forbes.com

By Pooja Mistry

Sleep affects almost everything about us. It shows in our skin and our overall appearance, in how well we think and handle basic tasks, and, most importantly, in our mental health. World Mental Health Day falls on October 10 each year, and more professionals and industry experts are acting on the direct link between sleep and mental well-being. That link matters all year, not just in October. Below, experts discuss how the link between sleep, mental health, and other aspects of our wellbeing work and what tools can help maximize our ability to sleep well.

Sleep is the missing link between your mind and looks and experts explain how you can improve both. getty

Sleep And Mental Health Feed Each Other

Jason Amoury is an Associate Professor of Biomedical Engineering at the American University of Beirut, where he led the Sleep and Upper Airway Research Group (SUARG) and has researched sleep for two decades. Research has tied sleep disorders, including obstructive sleep apnoea (OSA), to anxiety and depression. So what happens in the brain and body when sleep is repeatedly disrupted?

“Sleep plays an important role in emotional regulation, memory, cognitive functioning and overall physiological recovery. When sleep is repeatedly disrupted, these processes can be affected,” Amoury explains over email. In OSA, the upper airway repeatedly narrows or collapses during sleep, reducing airflow and often lowering oxygen levels. The brain briefly rouses the person to restore breathing, usually without their awareness. In severe cases this can happen hundreds of times a night. The disruptions can change how the brain processes emotions and responds to stress. Oxygen fluctuations, along with repeated activation of the body’s stress response, can also contribute to inflammation and strain the nervous system. The result can be irritability, trouble concentrating, heightened emotional sensitivity and less ability to cope with everyday stress.

 The relationship runs both ways, Amoury adds. Poor sleep can worsen mental health, and anxiety and depression can interfere with sleep. Ajay Nwosu, global sports innovator and co-founder of The Ultimate Snooze, sees the same loop. “Poor sleep and mental health affect each other. Anxiety, depression, and stress can disrupt sleep, while chronic poor sleep can make emotional regulation, stress tolerance, and mental resilience worse. The relationship is a feedback loop,” he explains.

Most of us know it from experience. A rough night makes the next day harder, and a stressful day makes the next night harder. When poor sleep persists, regulating emotions and coping with stress gets tougher, and the cycle can be difficult to break.

Sleep Shows Up On Your Face And Skin

Newer research supports the idea of beauty sleep. A 2026 study in the journal Sleep Research tracked skin after one night of acute sleep deprivation, then followed a 14-day recovery period, and found the effects on skin condition could not be fully recovered. A 2025 review of what researchers call the sleep-skin axis concluded that disrupted or insufficient sleep can compromise the skin barrier and impair collagen production, cellular repair and wound healing. The effects also show in how old we look. So, what can we do to maximize our looks and mental health with something that is a basic human necessity?

Sleep Quality Matters More Than Hours in Bed

Seven or eight hours in bed doesn’t automatically mean good sleep, because it’s quality that counts. Someone with OSA, for example, might notice loud snoring, pauses in breathing and poor concentration. Tools that reveal your sleep makeup can help.

The Oura ring is one example of a tech tool. While it tracks several factors, including sleep, and metrics such as HRV, resting heart rate and sleep timing, it can offer clues about stress, mood and anxiety. Heli Koskimaki, Senior Director, Future Physiology at Oura, says, “The oura ring data is helping us see what that looks like physiologically. We look at multiple physiological signals together to understand how the body responds to stress and recovers.”

Whether it’s a tracker, a mattress or a supplement, the best sleep tool is the one you’ll use every night to protect your mental health and appearance.  getty

She points to a 2026 study of 1,290 adults. People reporting more anxiety and depression symptoms tended to have less deep and REM sleep, a higher sleeping heart rate and lower HRV. It shows an association, not cause and effect, but it suggests that how we feel can show up in the body. “Sleep duration, continuity, timing and regularity help build a broader picture of sleep health. Oura’s signals are most meaningful when viewed together, tracked against an individual’s baseline and considered alongside how they feel, helping members recognize patterns and make informed choices to support their well-being,” she adds.

According to Koskimaki, the ring can show members patterns they might otherwise miss, such as a late coffee, a drink close to bedtime or a stretch of irregular nights. Tracking trends over time helps people connect daily habits with how they feel. There is a name for getting stressed about your sleep data: orthosomnia. Koskimaki doesn’t want the ring to add to anyone’s stress. “We take orthosomnia seriously, because the point of Oura is to help you understand your body, not to give you one more thing to worry about. My advice is to zoom out. One night’s score is a data point, not a judgment, and recovery isn’t a straight line,” she says. The goal is progress over perfection and feeling more in tune with your body.

Better Sleep Can Start With A Good Mattress

If wearable technology isn’t for you, one basic way to sleep well consistently is a mattress that doesn’t fail. Most of us choose a mattress for how it looks in the bedroom and for its size, but the materials and performance are what matter. The Ultimate Snooze, a US-based brand launching in Australia and the UK, treats sleep as the first inning of wellness and longevity. The brand was built by human biologist Gary Brecka, mattress industry veteran Matt Smith and Nwosu around what happens during sleep: cellular repair, inflammation regulation and nervous system recovery.

The materials are the point. The three-model line is made with organic cotton, organic wool and natural latex, with no chemical components such as polyurethane foam. The wool provides natural temperature regulation, the materials are GOTS- and GOLS-certified, and the construction is low in VOCs. The brand is also introducing its own proprietary latex, aimed at better elasticity, buoyancy and composition. Most mattresses get replaced about every 10 years, and this one comes with a 30-year warranty.

Each mattress has a built-in pocket for the upcoming SnoozeSense sensor, which will monitor respiratory rate, sleep cycles and heart rate patterns. That is the same kind of information a wearable tracks, without strapping anything to your finger. Nwosu says the sleep environment is central. “Sleep is not the absence of performance, but where performance is built. The sleep environment matters because the brain responds to light, noise, temperature, comfort, and routine. Improving those factors can support better sleep and reduce unnecessary disruption.” The brand’s rallying cry is “let’s get to sleep.” A good mattress improves how restorative sleep is, which affects our mental performance, our brain health and, of course, our external appearance.

Sleep Support Isn’t One Size Fits All

There are solutions at every level, and speaking to a sleep expert or mental health professional is the best first step. Supplements can also play a role, working on more than falling asleep by calming the mind, supporting the nervous system and helping the body unwind.

JSHealth Vitamins’ Advanced Sleep+ Powder is a melatonin-free, multi-action formula designed to support those pathways for deep, restorative rest without next-day grogginess. Adults mix one level scoop (4 g) into water once daily, about 30 to 60 minutes before bedtime, as part of an evening ritual.

“Sleep and mental health share a profound, two-way relationship. When we’re stressed or emotionally overwhelmed, falling asleep and staying asleep can become more difficult. This is why supporting sleep quality is such an important part of a holistic approach to mental well-being,” says Jess Sepel, founder of JSHealth Vitamins. Organic Traditions’ ashwagandha root powder is another option. It is an adaptogenic root traditionally used in Ayurveda to support stress relief, mood balance and restful sleep.

Whether you prefer tech, a better mattress, unplugging before bed, a firm pillow, a sleep mask or supplements, there is value in the ritual and the consistency. Build a steady wind-down routine, and remember that sleep touches every part of our lives, including our mental health.

https://www.forbes.com/sites/poojashah/2026/10/31/why-sleep-shapes-your-mental-health-skin-and-mood/

This Is What's Actually Pulling You Out Of Sleep At Night, According To New Research

From mindbodygreen.com

By Zhané Slambee

You fall asleep easily enough, but somewhere in the middle of the night you're wide awake, replaying a difficult conversation, a stressful moment, or something you'd rather forget. It doesn't feel like insomnia in the classic sense.

It feels like your brain simply won't let go. New research published in Science suggests that's not just a figure of speech. Scientists have identified a specific biological mechanism that explains why emotionally charged memories don't just follow you into sleep; they actively determine whether you stay there.

About the study

To understand this research, it helps to know a little about engrams. An engram is the cluster of neurons that encodes a memory, firing when the memory first forms and firing again each time that memory is reactivated.

Scientists have long known that the hippocampus (the brain's memory hub) and the amygdala (the part of the brain that handles emotional processing) work together to store experiences that carry emotional weight.

What wasn't clear was whether those memory circuits replaying during sleep had any direct effect on sleep itself.

Working with mice, researchers tracked what happens when memory circuits are reactivated during sleep, whether the emotional tone of those memories (negative versus positive) made a difference, and what occurs under chronic stress conditions.

Image by Delmaine Donson / iStock

Negative memories push the brain toward waking; positive ones keep it asleep

Negative memory reactivation during sleep actively pushed the brain toward waking up. Positive memory reactivation did the opposite, helping the brain stay asleep by promoting continuity in non-rapid eye movement (NREM) sleep, the restorative stage your body cycles through repeatedly each night.

The driver was the replay of the same neural pathways that originally encoded a negative experience. When those circuits fired again during sleep, they disrupted it.

Under chronic stress, this effect intensified. Negative memory replay became a consistent source of sleep disruption. When researchers blocked memory reactivation in these models, normal sleep was restored, suggesting that the memories themselves, not just the stress, were what was breaking up sleep.

What this means for your sleep

If you've ever noticed that anxiety feels louder at 3 a.m. than it does at 3 p.m., this research offers a biological explanation. Your brain isn't just "stressed." It's replaying specific memories through specific circuits, and those replays are pulling you out of sleep.

The more negative the emotional content, the more disruptive the effect.

Why this matters

This study changes how we think about stress-related sleep problems. The go-to explanation has long been fairly broad: elevated cortisol, an overactive nervous system, general hyperarousal.

Those things are real, but they don't explain why some nights are so much worse than others, or why a specific worry can jolt you awake at 2 a.m. with such precision.

The memory circuit model offers something more specific. It suggests that disrupted sleep isn't just a side effect of stress; it's a memory problem.

The brain is actively processing emotionally charged experiences during sleep, and when those experiences are negative, the processing itself becomes the disruption.

How to work with your brain at night

This research is still preclinical, meaning direct clinical applications are still being developed. But the underlying mechanism gives us a useful new way to think about sleep habits, especially if stress or trauma is a recurring factor in your life.

* Wind down with intention: Because negative memory replay appears to drive sleep disruption, the hour before bed matters more than most people realize. Activities that shift your emotional state toward neutral or positive (a calming show, light reading, a conversation that ends on a good note) may help reduce the emotional charge of what your brain processes overnight. If you're taking too long to fall asleep, your wind-down routine is worth a closer look.

*Address stress earlier in the day: The chronic stress models in this study showed that ongoing stress amplifies negative memory replay. Stress-reduction practices like breathwork, meditation, or even a short walk may also reduce the pool of negatively charged memories available for night-time replay.

*Prioritize sleep quality over quantity: This research reinforces that how you sleep matters as much as how long. Fragmented sleep driven by memory replay may not look like traditional insomnia, but it still cuts into the restorative NREM stages your body needs.

*Watch for the chronic stress pattern: If your sleep has been off for weeks rather than days, and stress has been a constant backdrop, that's a signal to address the stress itself, not just the sleep.

Memory-based treatments are still emerging, but researchers are actively exploring approaches like using sound or scent cues during sleep to reinforce positive memories and therapies that reduce the emotional charge of negative memories before bed.

The takeaway

The stories your brain tells itself at night aren't just background noise; they run on specific circuits, and those circuits have real consequences for how rested you feel in the morning.

https://www.mindbodygreen.com/articles/this-is-whats-actually-pulling-you-out-of-sleep-at-night-about-the-study

Feng shui for sleep turned out to be my solution to insomnia

From vogueadria.com 

By Violeta Valdes

Using feng shui in the bedroom to encourage deep sleep is nothing new. A bed with a headboard, but 

never positioned beneath a window or with the foot of the bed facing the door; soft, neutral wall 

colours; a mirror that doesn’t reflect us while we sleep; everything tidy and nothing stored beneath the 

bed; no electronic devices or electrical sockets near the head of the bed; and symmetrical décor. 

Broadly speaking, these are the basic principles of feng shui applied to the bedroom.

But there are other, lesser-known aspects that are even more important within this tradition, such as 

keeping mobile phones, iPads, televisions and all other screens out of the bedroom. In fact, this is the 

number one rule for creating a therapeutic bedroom environment. But there are more, and these are 

the principles behind the feng shui rooms created by ZEM Wellness Clinic Altea to maximise the 

benefits of its Sleep Boost programme, a personalised protocol that transforms rest into a powerful 

tool for regeneration. With the help of David de Cubas, clinical psychologist and Director of the 

Health Department at the centre, we’ll explore them below.

#1. Decorate with natural materials

Wood, ceramics and stone should take precedence over polyester bedding, melamine furniture or vinyl 

wall coverings. “Natural materials have a direct impact on our wellbeing at night. They can evoke natural 

surroundings and provide an immediate sense of calm and authenticity,” explains David de Cubas.

In his view, this sensory connection with nature helps reduce stress and encourages relaxation: “We know 

that simply seeing or touching natural materials can lower blood pressure and heart rate, both clear signs 

of physiological relaxation,” the psychologist explains.

#2. Curved shapes, minimalism and organic design

The expert explains that “curved shapes have a calming effect on our brains, helping to reduce our 

level of emotional alertness. Incorporating these shapes into bedroom furniture and décor creates a 

sense of safety and sanctuary that encourages rest.” De Cubas believes that “a cluttered environment 

creates sensory and cognitive overstimulation, while minimalism, when thoughtfully applied, is far 

from cold or empty. Instead, it creates calm, warm and functional spaces.”

As for organic design, “it introduces shapes inspired by nature, such as waves, leaves or delicate 

patterns, which encourage introspection and tranquillity,” explains the expert from ZEM Wellness 

Clinic Altea.

#3. Pay attention to lighting

This is a fundamental factor in maintaining healthy circadian rhythms. “The room should be 

completely dark to encourage the natural production of melatonin,” explains David de Cubas. And 

while we’re awake, “lighting should be warm and indirect, using table lamps,” the psychologist adds.

The time we spend awake in the bedroom should be kept to a minimum, as the room should be 

regarded as a sanctuary dedicated exclusively to sleep. “We should establish a wind-down ritual 

through reading or meditation, signalling to our bodies that it’s time to sleep or rest. In this way, we 

can find the soothing silence that is so necessary in our lives.”

#4. Air out the room in the morning

“Finally, we should air out the bedroom every morning after waking up so that we can sleep better 

again in a room with fresher, better-oxygenated air,” the health expert advises.

Ultimately, applying the principles of feng shui to the bedroom goes far beyond simply arranging 

furniture. It involves paying attention to materials, shapes, lighting and even the air we breathe. 

Transforming this space into a sensory sanctuary free from unnecessary stimulation not only 

encourages deep rest but also benefits our mental health, our daily energy levels and, ultimately, our 

quality of life. Because a good night’s sleep isn’t a luxury: it’s a basic necessity.

Vogue.es

https://vogueadria.com/feng-shui-for-sleep/

Night owls aren’t lazy. Psychologists say they have 6 unique personality traits that set them apart

From upworthy.com 

Their second burst of energy late at night sets them apart

Night owls are people who come alive at night. According to UCLA Health, 30% of the world’s population identifies as night owls, people who are most productive at night.

While they may not be early birds at 6 a.m., they have many unique strengths and personality traits that stem from their night-favouring chronotype.

But being a night owl is sometimes stereotyped as lazy, which mental health experts say is not true.

“Being a night owl is not laziness, and it’s not a lack of discipline,” Sandra Kushnir, LMFT, a licensed therapist and founder and CEO of Meridian Counseling, tells Upworthy.

Instead, she explains that many night owls are born that way—they carry a genetic variant that inclines them to stay up late.

“A big part of chronotype is biological, and forcing a night owl into a 5 a.m. routine usually backfires,” she adds.

For night owls, Kushnir explains that their real work is protecting their sleep—getting enough of it, keeping the wind-down consistent, and building a schedule that fits their natural circadian rhythm.

“When night owls stop fighting their wiring and start working with it, their mood and relationships often improve too,” notes Kushnir.

Photo credit: Canva – Night owls have certain personality traits due to their chronotype

Personality traits of night owls

Night owls have specific personality traits that set them apart from early birds. Here are six interesting things about them:

Personality trait No. 1: They’re curious and open to new experiences

“Research has found some association between evening chronotypes and openness to experience,” Somer Welch, MPSA, MSW, LCSW, a licensed clinical social worker trained in Cognitive Behavioural Therapy for Insomnia (CBT-I) and founder of Resurgence Therapy PLLC, tells Upworthy.

She explains that for night owls, the night offers a chance to expand their minds without the interruptions of everyday life.

“You start looking up a recipe at 11 p.m., and before you know it, you’re reading about some obscure historical event that has absolutely nothing to do with dinner,” she adds. “There’s something wonderful about having the freedom to get lost in whatever catches your attention.”

Personality trait No. 2: They’re willing to take risks

Night owls may be bigger risk takers.

“There’s also a link to a greater willingness to take risks,” Laurie Groh, MS, LPC, SAS, a licensed professional counsellor and owner of Shoreside Therapies in Milwaukee, Wisconsin, tells Upworthy.

She explains that some research suggests night owls tend to take greater risks due to higher levels of testosterone and cortisol than non-night owls, which may contribute to this behaviour.

Personality trait No. 3: They have a looser relationship with routine

When it comes to sticking to a schedule, night owls may not follow one to a “T,” Stephanie Levitt, MA, LPC, NCC, founder and Licensed Professional Counsellor of Pathways Counselling Services, tells Upworthy.

“Night owls tend to score lower on conscientiousness, the Big Five personality trait that includes characteristics like being organized and punctual,” she shares, adding that night owls therefore likely may have a “looser relationship with schedules and routines.”

Personality trait No. 4: They’re independent thinkers

“Night owls tend to be comfortable doing their own thing,” says Kushnir. “Choosing to be most alive when the rest of the house is asleep says something about a person who doesn’t need the group’s schedule to feel okay.”

She adds that many night owls do their best thinking when nobody needs anything from them, and that “quiet stretch is where they recharge.”

Personality trait No. 5: They’re novelty-seeking

“Other studies have shown that novelty seeking is also a tendency of night owls,” says Groh. “They might be drawn to things that are new or stimulating. And sometimes, part of what keeps somebody awake is being interested in something.”

Personality Trait No. 6: They’re emotionally deep, and sometimes a little restless

Night owls also may be more self-reflective.

“In my work as a therapist, I notice that night owls often process their emotions at night,” Kushnir explains. “The day is busy, so the feelings wait until it’s quiet. That can make them reflective and self-aware, but it can also mean overthinking at 1 AM. It’s not a character flaw, it’s just when the mind finally has room.”

https://www.upworthy.com/night-owls-arent-lazy-psychologists-say-they-have-6-unique-personality-traits-that-set-them-apart/