Become an early bird or a night owl by following these easy steps to help change your body clock

THERE are two types of people – Early Birds and Night Owls.

You either spring out of bed in the morning, never hit the snooze button and love nothing better than opting for an early night.

Or maybe you wouldn’t dream of calling it quits before 11.30pm, can’t get going before at least 10am and would be lost without a button to stall your alarm clock?

But is it possible to turn a morning person into the last one standing, or make a lover of late nights look forward to getting up with the sun?

Here, we get top tips from health and wellbeing experts who say they can transform you from morning sloth to lively lark – and early-nighter to night rider.

How to be a morning person

Have sex before bed

Nutritionist Dr Marilyn Glenville says: “Sex can relieve tension and help you go to sleep faster.

“If you struggle to feel tired, take some time under the sheets to reach climax.

“When you orgasm you release a cocktail of hormones that promote good sleep. Oxytocin, known as the love hormone,―stops the stress hormone in its tracks, which helps you fall asleep. This will stop fidgeting and nip tempting Netflix all-nighters in the bud.”

Ban your phone

Sleep expert Dr Nerina Ramlakhan says: “If you are serious about changing your habits you need to stop looking at your phone an hour before bed.

“If you’re a natural night owl your brain thrives on new ­information late at night, stopping you from feeling tired.

“Banish your phone from the ­bedroom and invest in an old-fashioned alarm clock to train your brain into calming down at a reasonable hour.”

Keep your home cool

Dr ­Glenville says: “Pay attention to the temperature in your home and make sure it’s not too hot nor too cold. Make your home quiet, dark and cool in the evening. This sends signals to your brain that it is time to wind down. A cool room in the morning will also help you wake up rather than want to stay tucked under the covers.”

Eat carbs before bed

Nutritionist Cassandra Barns says: “Slow-release carbohydrates help keep the levels of sugar (glucose) in your blood stable. If levels fall too low, the body releases adrenaline and cortisol, which can wake you up in the middle of the night — ruining your chances of getting up on time in the morning.

“Add sweet potatoes to your evening meals and snack on an oat biscuit with hummus an hour before bed.”

Avoid chocolate before bed

Dr ­Glenville says: “It’s tempting to open a bar of chocolate in the evening, ­especially if you don’t feel tired.

“But one square can wreak havoc on your sleep and keep your brain awake for hours.

"It is a stimulant, so it revs you up when your body wants to calm down.”

Dance for ten minutes

Dr ­Ramlakhan says: “Moving for ten minutes when you wake up is a great way to kick-start your day.

“Night owls often respond well to music, so put on your favourite song, open the curtains and dance.

"You’ll feel positive and energised.”

How to burn the midnight oil

Avoid bananas

Nutritionist Cassandra Barns says: “The fruit is high in sugar and fast-releasing carbohydrates.

"They could make you feel energised for a short time, but after an hour or so you’ll feel sleepy as your blood sugar drops.

"So they’re not an ideal early evening snack if you plan to stay up late.”

Eat protein before going out

Cassandra says: “Cut carbs in the afternoon and eat a protein-rich meal instead.

“Carbs make you feel sleepy while protein helps you feel more awake.

“For an early- evening meal, go for a steak or a salmon fillet with salad rather than a bowl of pasta.

“If you are snacking before you go out, try and make it protein-based, such as a hard-boiled egg or cottage cheese on two oatcakes.

“It will avoid you slumping and reaching for your PJs.”

Meditate after work

­Nutritionist Dr Marilyn Glenville says: “People assume meditation will send you to sleep because it is relaxing, but it can do quite the opposite.

“Meditating in the early evening is a great way to declutter your mind and give you more energy for a very productive evening ­— be it revising for an exam or hitting the bars in town with your mates.”

Get moving, not yawning

Sleep expert Dr Nerina Ramlakhan says: “If you’re starting to flag on a night out, get moving and go for a quick walk. Even if it’s just heading up to the bar to buy a round of drinks or to the toilet, it’s good to move for five or ten minutes to get blood pumping and remind your body it’s not wind-down time.

“Don’t be tempted to have another alcoholic drink to power you through. Excess alcohol can make you feel more tired. Instead, get a cold soft drink to ­rehydrate you and keep you going for longer.”

Snack on dark chocolate at 5pm

Cassandra says: “Having a couple of pieces of dark chocolate (preferably 85 per cent cocoa or higher) at around 5pm will give you a lift.

“It’s gentler than coffee but still contains enough caffeine to wake the body up.”

Treat yourself to a lunchtime nap

Cassandra says: “This is an ideal way to recharge your ­batteries and give you more energy to get you through the afternoon and ­evening.

“If you can fit in a 20-minute nap at lunch you’ll have tons more stamina to see you through the night.”