Hi there. It's Matt Walker here and welcome back to the

podcast and welcome back to the final episode in this three-part series all about chronotypes.

So far we've discussed what chronotypes are and some of the dangers of not sleeping

in sync with your chronotype. In this third episode

we're going to discuss whether or not you can change an evening type into a

morning type. Now I don't wish this for evening types. I don't want

those evening types to have to change. I think evening types should be allowed to

sleep when they are biologically designed to sleep and wake up.

But I'm also a realist and I understand why trying to change night hours into morning larks may be seen as helpful.

And it has been tried.

These were the remarkable efforts of an Australian lead team. Here's the long and short of it. They took a group of

extreme night owls and these folks typically wanted to fall asleep around 2.30 a.m. in the morning.

The sleep plan that the researchers designed unfolded across the course of three weeks. And it was far from easy, however, they had to follow a total of 12

rules during this three-week period, and here they are in quick fire succession.

Are you ready? Number one, set an alarm and wake up two to three hours earlier than would be normal.

Number two, very soon after waking up you must eat breakfast.

Number three, in the morning, get outside and get as much natural daylight as possible.

Number four, only exercise in the morning, not in the afternoon or in the evening.

Number five, eat lunch earlier than you would otherwise,

and at the same time each and every day. Number six, no caffeine after 3 p.m. No napping after 4 p.m.

Number 8. Eat dinner early in the evening and do not eat any food after 7 p.m.

Number 9 go to bed 2 to 3 hours earlier than normal.

...