In this episode, we discuss the different chronotypes. It is not only important that you sleep, but when you do so. It is vital to understand your Morningness or Eveningness in order to plan your days and you will learn more about morning, intermediate and evening types in this episode. We differentiate what a circadian clock is and what role the geographical location (rural, urban) plays. You will learn about the power of morning sunlight and how it is directly correlated with your personal well-being. We also share tangible techniques on how to manipulate and change your chronotype and we discuss how social media has an (negative) impact on your sleep timings. We further elaborate on ways to reset a broken circadian clock and we discuss meal and exercise scheduling and the effect of coffee on sleep. Finally, we discuss the natural impact of age and gender of sleeping rhythms and why waking up with the sunlight is so tremendously helpful.

Make sure to let me know your thoughts and join the conversation.

Social Mahmudul:
Mail: mahmudul.psy@gmail.com

Social Ismael:
Newsletter: https://landing.mailerlite.com/webforms/landing/u2z0q2
Youtube: https://www.youtube.com/channel/UCvd4OFK_0rFnCsu7QhtK4PQ
Instagram: https://www.instagram.com/ismael_von_der_gathen/
Website: http://Ismaelvondergathen.com
Linkedin: https://www.linkedin.com/in/ismaelvondergathen/
Linktree: https://linktr.ee/Ismaelvondergathen

Links to topics and people discussed in this episode:
Morningness–eveningness questionnaire: https://en.wikipedia.org/wiki/Morningness%E2%80%93eveningness_questionnaire
Composite Morningness Questionnaire: https://www.med.upenn.edu/cbti/assets/user-content/documentsComposite%20Morningness%20Questionnaire.pdf
Munich Chronotype Questionnaire: https://en.wikipedia.org/wiki/Munich_Chronotype_Questionnaire
Automated Morningness-Eveningness Questionnaire (AutoMEQ): https://chronotype-self-test.info/index.php
Suprachiasmatic nucleus: https://en.wikipedia.org/wiki/Suprachiasmatic_nucleus
Clock Genes: https://link.springer.com/referenceworkentry/10.1007/978-3-540-29678-2_1080
Evening-types show highest increase of sleep and mental health problems during the COVID-19 pandemic—multinational study on 19 267 adults: https://academic.oup.com/sleep/article/45/2/zsab216/6357297
Resetting the late timing of 'night owls' has a positive impact on mental health and performance: https://pubmed.ncbi.nlm.nih.gov/31202686/
Shifts Toward Morningness During Behavioral Sleep Interventions Are Associated With Improvements in Depression, Positive Affect, and Sleep Quality: https://pubmed.ncbi.nlm.nih.gov/26549156/
Light-induced phase-shifts in the circadian expression rhythm of mammalian period genes in the mouse heart: https://pubmed.ncbi.nlm.nih.gov/11069596/
How to fix a broken clock: https://www.cell.com/trends/pharmacological-sciences/fulltext/S0165-6147(13)00165-X
Circadian rhythm phase shifts caused by timed exercise vary with chronotype: https://pubmed.ncbi.nlm.nih.gov/31895695/
Bangla version of the composite scale of morningness: factor invariance and validity with sleep habits, mood and mental health: https://www.tandfonline.com/doi/abs/10.1080/09291016.2021.1949516
Sex differences in the relationship between morningness-eveningness components, mood and well-being among Bangladeshi university students: https://pubmed.ncbi.nlm.nih.gov/35109733/
Genetic variants for morningness in relation to habitual sleep-wake behavior and diurnal preference in a population-based sample of 17,243 adults: https://pubmed.ncbi.nlm.nih.gov/33631501/

Timestamps:
00:00 Intro - Just Another Mindset Podcast
00:51 What we talked about today
02:16 Welcome Mahmudul
02:56 What is a Chronotype
05:38 Different types of Chronotypes
07:53 Ways to determine your Chronotype
10:02 Looking at Ismael’s results
12:50 Distribution of Chronotypes and the Sarcadian Clock
21:56 Why knowing your Chronotype helps tremendously
28:22 A significant Chonotype shift during Covid19
36:27 Tangible tools on how to work with your Chronotype
41:32 Food, diet and Chronotypes
46:12 Artificial light intake
49:26 Coffee and Sleep
52:12 Age and gender
58:26 Final questions for Mahmudul
01:02:43 Outro - Just Another Mindset

Please note that the The Just Another Mindset Podcast makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast. The information, opinions, and recommendations presented in this Podcast are for general information only and any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice.