Weekly newsletter of Dr Kpakpo - Issue #3

I don't know how to tell you this...

I have a dirty secret that I don't tell any of my pals on health & fitness Twitter.

It's a cardinal sin on there & I don't want to be thrown out of the club.

I don't sleep well & sometimes I go to bed late.

(Phew! Glad that's off my chest.)

And yet, I'm over 40, with normal weight, my blood pressure is normal, blood tests are fine & I'm high functioning.

What gives?

For a start, there are different chronotypes. A significant minority of us are conspired against by the majority & they make us get up early & do stuff.

It just so happens that me & my night owl friends come alive later in the day.

This does however leave us sleep deprived & at a disadvantage over the long term.

So if you are in the same boat as me, or somebody in your life could use some help with this, try this process to become more of a "morning person" to please our early rising overlords:

• Wake up and go to bed two to three hours earlier than normal

• Closely maintain this sleep schedule, even on days off from work or school

• Get as much outdoor light as possible during the morning, and limit light exposure at night

• Adjust meals so breakfast is immediately after waking up, eat lunch at the same time daily, and refrain from eating dinner after 7 p.m.

• Avoid coffee after 3 p.m., refrain from napping after 4 p.m., and reschedule exercise for the morning instead of the afternoon or evening

These changes can be difficult, but can be worth it for your health. Especially if you already have some metabolic problems.

Are you experiencing any roadblocks with your health? What are the biggest challenges you find?

I'm reading every reply.

Until next time.

To your best health,

Dr Kpakpo