Скачать или смотреть Night owl or Early bird?

As someone who has always preferred studying at night, it was difficult for me to switch my sleep time. But there are enough studies documenting the benefits of an early sleep cycle, and also the risks of a late one.

Some of the risks include increased stress levels, higher chances of migraines, reduced attention spans and heart disease. And the risks increase with older age groups.

So if you are someone who sleeps chronically sleeps late, I would highly recommend shifting your sleep timings gradually. If you struggle to sleep, watch my 'How to sleep better' video on YouTube for a step by step guide to deal with insomnia.
TLDR is light management, dimming lights at night, early sun exposure, avoid caffeine post 12 pm, journaling practice in the evening to reduce stress and avoiding sympathetic activities before sleep.

If you snore and wake up repeatedly at night, visit a sleep specialist as you may need a sleep study.

Take sleep seriously. It has the highest ROI amongst all health practices.