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10 Tips to Fix Your Sleep Schedule - Read, Implement, Sleep!

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sanathpollemore
Date sent: 2020/07/01 12:40:19
10 Tips to Fix Your Sleep Schedule - Read, Implement, Sleep!

Our biological clock set inside our body keeps us awake and makes us fall asleep. We call this 24-hour sleep-wake cycle the circadian rhythm of our body. This biological clock in our body is located in the hypothalamus part of our brain where it responds to the external signals and triggers the sense to our body parts to sleep and wake up. However, certain things can put off this clock such as improper sleep schedule, jet lag, and night shifts at the workplace. Fortunately, some things are under our control which can improve our sleep hygiene and help to reset our biological clock. In this blog, we will discuss such 10 points that can fix your sleep schedule:

Exercise Regularly

Exercise and circadian rhythm are interlinked. When you are involved in any kind of physical activity, your biological clock will be aligned by responding to muscles. Exercise also enhances the synthesis of melatonin, a hormone that controls our sleep cycle in our body. By simply doing any kind of aerobic exercise for 30 minutes a day will improve your sleep patterns for the night. However, doing it regularly at least 5 days a week will have a great impact on the quality of your sleep. While you choose to exercise, prefer to do it at least two hours before going to bed as evening exercise may overstimulate your brain and body keeping you awake.

Practise Relaxation Techniques

When you enter your bedroom after a day’s stressful work, your body releases cortisol, a stress hormone. When the level of this hormone in our body goes up, it affects our sleep by keeping us awake. This happens usually when we are stressed out or anxious. By practising relaxation techniques before bedtime can help to regulate the level of this hormone and make you feel better to get good sleep. Calm down to reduce stress by involving yourself in activities like yoga, meditation, stretching, or breathing exercises at least for half an hour before bedtime.

Have Early Dinner

Having an early dinner or at least 2-3 hours before bedtime will provide our body enough time to digest and metabolize the food that we consume. Also, try to set the same time for dinner every day which will help your biological clock to get linked with dinner time. Having light dinner is helpful to sleep better as heavy and fatty food before bed will take a long time to get metabolized. Also, be cautious to avoid caffeinated drinks and alcohol post-lunch as they act as stimulants. Prefer to have them before mid-afternoon.


Make Yourself Comfortable

Making a comfortable and appealing bedroom environment will allow you to relax and sleep better. For this, we need to optimize our bedding accessories. Get a fine quality foam mattress and pillow that helps you fall asleep faster, as you wait in your bed to sleep. Mattress selection is subjective. Hence analyze your sleeping requirements and research to find the appropriate one from a wide range of products available in the current market. Take opinions from your family members and friends about different brands and their experiences in this regard. Also, check for customer reviews on different sites and evaluate the quality before you invest.

Be Consistent with Your Sleep Schedule

Following a regular time to go to bed and waking up every day at the same time, will make the process of falling asleep easy. Sleep irregularity contributes to drowsiness, irritation, anxiety, depression, and low productivity at the workplace. A normal human body should get at least 8-9 hours of sleep to be energized and active opines sleep experts from Wakefit. This sleep schedule needs to be followed during weekends too. Avoid staying up and sleeping late over the weekend. This will make it hard to fall asleep faster on Sunday night and wake up on time the next day thereby hampering your sleep hours.


Minimize the Lights in the Sleeping Environment


Light and melatonin (sleep-inducing hormone) production are directly linked. Melatonin production is stopped when you are exposed to light. Darkness in the bedroom triggers the signals to the brain that makes us drowsy and easy to fall asleep. Therefore, turn off all the bright lights, smartphones, TV, and other brain-stimulating electronic gadgets at least 30 minutes before bedtime to get a good night's sleep.

Reduce Noise in the Bedroom

Noisy bedroom environment creates a restless sleep pattern. Loud and distracting noises make it hard to fall asleep and stay asleep. To eliminate the noise in the background start with your smartphones. Keep the television away from your bedroom. Stay away from laptops and iPad’s much before bedtime. If your neighbourhood is noisy, create white noise using a fan, air purifier, air conditioner, etc. Another way to avoid noise while sleeping is to use earplugs to block the sound.

Keep Your Bedroom Cool

It is a natural mechanism of our body to drop down the temperature as we prepare ourselves to sleep. A cool environment helps to doze off easily and make you feel comfortable. You can keep your room temperature between 120 C and 240C. Anything lower or higher than this temperature will disrupt your sleep. Hence adjust accordingly.
Avoid taking Nap

Taking a nap for less than 30 minutes is good for your health if you have a proper sleep schedule. Otherwise, avoid taking a nap in the day time as you will find it tough to get back to your sleep routine at night.

Stay Away from Night Shifts

Stick to a job with a consistent daytime work schedule whenever possible. Night shifts will harm your sleep schedule leading to major accidents and risks.

Since disruption of sleep schedule can harm your overall health and wellbeing, it is advised to go to bed early and rise early as in ancient times. Make sure to indulge in 8-9 hours of sleep every night. Practice the above-mentioned tips that will ensure to keep your biological clock balanced. Stay active in the day time and follow good sleep hygiene that can help you fix your sleep schedule.


SoftArabia
Date sent: 2020/09/19 08:18:49
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