How To Fix Your Sleep Schedule
How To Fix Your Sleep Schedule
How to fix your sleep schedule. There is a biological mechanism named “circadian rhythm” that controls the sleepiness and wakefulness of a person. The other name of circadian rhythm is sleep clock. It’s a natural clock in the human mind which sends signals to the person when there is time to sleep. This cycle works in that you feel sleepy at an appropriate time and wake up in the morning. Normal functioning of this cycle causes sleepiness and wakefulness at the same time every day. The environmental factors (sunrise/sunset) and genetic habits (hormones/genes) affect the functioning of the sleep-wake cycle.
Why sleeping at night is important?
If you are a night owl and having trouble waking up early, try to fix your sleep schedule. Sleep is one of the main factors of your active mind. Naturally, our bodies drowse at night. Asleep at night releases hormones in our body that do not release during the day and vice versa. Moreover, the natural sleep-wake cycle repairs each cell of the body, copes up with stress, increases auto-immunity, and maintains the nervous system in organisms.
Five best ways to fix sleep
Depending on the circadian clock of the body, here are some ways which help fix your sleep.
Light Exposure
Light is the main factor in fixing sleep in people having jet lag. Light exposure reset the circadian rhythm. The retina of the eyes detects light and transmits the processed signals to the SCN region of the brain, which causes the production of melatonin. Melatonin is a sleep hormone. In lack of light, high levels of melatonin make the person feels sleepy. But due to light signals, low levels of melatonin cause wakefulness.
All is a clue of sunlight exposure during the day. At night, lessen the use of LED lights and screens. All these devices emit blue light. Sun also emits blue light. During the night, when you expose yourself to these devices, melatonin production hinders. Low levels of melatonin keep you awake and alert during the night. That’s why it is necessary to keep your phones aside before one hour of sleep. The other way to fix melatonin levels is to utilize blue light filters in your devices.
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Awake All-Day
Although not much research supports awake all-day mechanisms, it’s helpful for many people. According to this, try to keep yourself awake all day. If you sleep at 2 a.m and wake up midday, Put an alarm of 8 a.m, wake up at this time, keep you a little busy all day, don’t take long naps, and go to bed at 9 p.m. It would help fix your sleep cycle.
Intermittent Fast
Intermittent fasting not only helps in weight loss but also normalizes the sleep-wake cycle. The mealtime determines the sleep clock. Have you noticed you become drowsy after eating heavy meals? It’s because eating heavy meals makes your cells sleepy. So intermittent fasting is the best option. Take a healthy breakfast that provides energy for your routine tasks. Then an early dinner around 6 p.m would lead you to sleep on time at 8 to 9 p.m. Stick to this routine for fixing your sleep.
Reset Your Mind
People, who struggle to fix their sleep, first reset your mind. Night owls have to put effort a lot into fixing their mind. Many thoughts pop up in their mind. These thoughts make their brain alert, so they struggle with sleep. It is obligatory to wind down the brain before one hour of sleep. Avoid using any screen and don’t think about any other matter. Don’t indulge yourself in stressful conversations. Only focus on your sleep environment.
Be Consistent
It is a salient step in fixing your sleep because taking the above ways for one day or night can’t fix your sleep. You have to be consistent with your routine. You have to be consistent in your practice. Gradual steps to rectify your routine help achieve the long-term goals of fixing sleep.
Conclusion
Fixing the sleep cycle is not a big deal, but you have to be consistent with it. Try to go to your bed at a fixed period each day. Don’t stress about not sleeping. Naps should not be longer than 30 minutes and limit caffeine intake in dinner. These ways will lead to fix your sleep.
Image by Sammy-Williams from Pixabay
