During the day, your internal clock rotates between sleeping and waking. This 24-hour sleep-wake cycle is known as the circadian rhythm. Your internal clock is located in a part of the brain called the hypothalamus. It responds to external signals telling your body that it is time to sleep. In this article, we will discuss 10 Ways to Fix Your Sleep Schedule,
In some cases, the circadian rhythm may be out of order for the following reasons:
- Shift work
- All night
- Jet lag
- Move by time zones
Fortunately, there are things you can do to improve your sleep hygiene and reset your internal clock.
Here are 10 Ways to Fix Your Sleep Schedule & get a good night’s sleep
1. Understand light correctly:
One of the best ways to change your sleep schedule is to plan your light exposure. When light falls, the brain stops producing the sleep hormone melatonin. This will make you feel awake and alert. You feel sleepy because the darkness tells your brain to make more melatonin. Exposure to light in the morning can help you wake up. Open the curtains, take a walk or relax on the terrace.
Prepare for sleep at night by turning off or dimming the bright lights. In addition, the bright electronic screens on computers, smartphones, or televisions can irritate the brain for hours and should be avoided.
2. Practice relaxation:
If you take the time to relax, you can sleep better. In times of stress and anxiety, the body produces more cortisol, the stress hormone. The higher your cortisol, the more alert you will feel. A relaxing bedtime ritual can reduce stress and negative effects on sleep.
Focus on calming activities such as:
- Take a deep breath
- Keep a journal
- Drink decaffeinated tea
3. Skip the nap:
Avoid napping during the day if your sleep schedule isn’t working. Napping can make it difficult to fall asleep again at night. A long nap can also cause a nap that is the result of waking up from a deep sleep. If you need to take a nap, aim for less than 30 minutes. It’s also a good idea to take a nap before 3 p.m. Night sleep is not disturbed.
4. Exercise every day:
One way to reset your internal clock is to exercise regularly. Most tissues, including skeletal muscles, are linked to the biological clock. Therefore, when exercising, the muscles respond by adjusting the circadian rhythm. Exercise also helps you sleep better by increasing the production of melatonin.
Moderate aerobic exercise for 30 minutes can improve the quality of your sleep that same night. However, exercising regularly produces the best results. Try to do moderate aerobic exercise for 30 minutes at least 5 times a week.
Be aware that night exercise can over-stimulate your body. If you plan to exercise at night, do so at least 1-2 hours before bed.
5. Avoid noise:
A quiet sleeping environment is a must for a good night’s sleep. Even when you sleep, your brain will continue to process sounds. Loud and annoying noises can make it difficult to fall asleep or stay asleep. To avoid loud noises, keep the TV away from your bedroom and turn it off before you go to bed. Switch off your mobile phone or use the “mute” setting.
If you live in a noisy area, white noise can help you sleep well. White noise is a quiet, stable sound that masks ambient noise. You can create white noise with:
- air conditioner
- air cleaner
- White noise machine
- You can also wear earplugs to block outside noise.
6. Stay cool:
Right before you go to bed, your body temperature drops and you prepare for sleep. The cool bedroom temperature (15-19 ° C) will help you feel comfortable and take a nap.
Always set the thermostat as any temperature below 12 ° C (54 ° F) or above 24 ° C (75 ° F) can disrupt sleep. You can also use the air conditioning and fan on warm days and heating on cold days. These have the added benefit of creating white noise.
A comfortable bed is the perfect sleeping environment for a good night’s sleep. Old mattresses and pillows can cause pain and make a good night’s sleep difficult. In general, experts recommend changing mattresses every 10 years and pillows every 2 years. You may also need to buy a new mattress or pillow if you wake up stiff or if you feel more comfortable in a bed outside the home.
The hardness of your mattress and pillow is up to you. However, if the mattress is sagging and the pillows are stable, it’s time to replace them.
8. Eat fast:
Your circadian rhythm is also responsive to your diet. Take your last meal 2-3 hours before bed, as late dinner can delay your sleep. This gives your body enough time to digest the food.
Even having dinner at the same time every day will familiarize your body with everyday life. What you eat is also important. Eating a heavy, high-fat diet can disrupt sleep because it takes longer to digest. When you are hungry, eat a light meal. The best sleep aids are a combination of carbohydrates and proteins like wheat toast and almond butter.
Avoid beverages containing caffeine such as coffee, tea, and energy drinks. As a stimulant, it takes hours to run out of caffeine, so make sure you have your last cup ready by the afternoon.
It is also recommended to eliminate the alcohol before bedtime. Sleepyheads can cause drowsiness, but alcohol actually disrupts the circadian rhythm and makes it difficult to fall asleep.
9. Store regularly:
If you want to change your sleep schedule, it will help you to do that first. Select bedtime and wake-up time. Adhere to these times every day, including weekends and public holidays. Do not wake or sleep for more than an hour or two.
By following a regular schedule, the body clock can develop new routines. Over time, you will be able to fall asleep and wake up easily.
10. Try to fast:
When you eat and digest, your internal clock knows what you are doing. This is because metabolism and circadian rhythm are closely related.
Fasting, on the other hand, can put your body in a “hold” state and repair itself. Fasting is also a normal part of sleep.
Try to skip meals right before bed. Fasting occurs naturally while you sleep, so it can help you fall asleep.
Also, your body continues to burn calories while you sleep. If you fast before bed, you are more likely to be hungry in the morning. This can motivate you to return to your normal sleep pattern within a few days of waking up early.
Remember, however, that sleeping on an empty stomach can keep you awake. If you are not yet hungry, fasting can help.
- Also, check Sleep maintenance insomnia
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