So you’ve been getting problems going to sleep at the right time and waking up at the time you wanted; it is affecting your punctuality at work and even though you think you’ve gotten enough rest, you still feel groggy all day. This prevents you from being social and even getting your work done. You might have a serious problem but we can help. Here are some sure fire ways to regulate your sleep-wake cycle so that you get the most of your nights and the best out of your days.
Stick to a Routine
The trick to a healthy sleep cycle is to develop a routine and stick to it. Prepare your body for bed, maybe you can do something relaxing like taking a warm bath or listening to calm music. Get you body accustomed to a peaceful environment before you go to bed so that your mind is already prepared to take a rest.
Make Your Mornings Bright
Light tells your body’s internal clock when it is time to wake up. That’s where you can trick it or maybe help the process out a bit more. In the morning ensure that you turn on bright lights (fluorescent preferably, since its light resembles that of sunlight), open the shades, or take a walk in the sunshine. This all helps to introduce your body to a little extra light so it becomes easier to rise and shine.
Keep Nights Dark
At night, due to the lack of light, your body is cued that it is time for sleep. Having devices with lights and bulbs on prevent easy slumber, so taking them off would help you too fall asleep easier. Decrease the time that you watch television or the time that you spend on your phone or tablet; as a matter of fact, switch these off, as well as all other devices which emit a blue light as they make your brain too alert for sleep.
Work Out
Exercise builds muscle and trims fat, but it could also improve the quality of sleep that you get. People who exercise more often, that is, at least 150 minutes a week, tend to sleep better at night and feel more alert during the day.
Watch What and When You Eat
Sleep is not the only routine that follows the clock. Your liver, pancreas, and other organs have their own clocks that respond to food and the want of such. Having heavy meals late in the night can throw them out of rhythm. Also, when you partake in eating late, your body also stores more fat and you can put on pounds. Most of your calories should come in at breakfast followed by a very light meal in the evenings.
Keep Naps Short
An afternoon nap can give you a burst of energy to get through the rest of your day. But if you snooze too long, your body will see the nap as your main sleep time.
Limit Caffeine
As much as you can, limit the amount of caffeine that you drink, or cut it completely. This means staying away from the cup of coffee that wakes you up in the morning as it has the same effect at night. Don’t use anything with caffeine at least 6 hours before you go to sleep.
Reach for the Right Sleep Aid
Sleeping pills may be OK once in a while. They can help you avoid jet lag on a long flight or get some rest the night before a stressful meeting. But do not use them on a long term basis, instead use melatonin supplements. It’s your body’s sleep hormone and it is produced naturally, however supplementing it can help your body to override your circadian clock if it is out of rhythm.
