Welcome To Regulate Your Sleep
Tips To Regulate Your Sleep-Wake Cycle Naturally
Sleeplessness hinders your energy, mood and capability to handle stress. Cure for sleep issues can be found in a suitable bedtime schedule. Optimize your sleep pattern, so that you can be energetically re-charged, mentally sharp, productive and emotionally balanced.
For deep and smooth sleep night after night, you can count on well-planned strategies. Learn to dodge common sleep enemies and try variety of optimistic sleep promoting techniques. You will personally discover a prescription of valuable good night rest.
Finding a strategy that works for you is necessary because what is suitable for Sam will not be correct for Joe. First step is to find how much sleep you need. Most healthy adults need 8 hours quality rest each night.
Tips to sleep better
Maintain a regular sleep schedule - Your circadian rhythm that is to sync your body with normal sleep-wake cycle is very essential.
Going to bed and get up at a scheduled time will make you feel more energized and refreshed than you sleep the same hours, but at different times.
- Set a sleep time - Select a time you feel tired normally every day, so you don’t have to toss and turn. On weekends, it can be tempting to stay awake late, but avoid breaking your set routine.
Suppose you desire to adjust your bedtime then do it in small increments daily like 15 minutes early/late every day, so that you body gets adjusted.
- Set wake up time - With regular setting of sleep time, you will naturally wake up without the need of alarm clock. Even on weekends stick to your wake up time.
- Nap for lost sleep - Making up for some lost sleep hours is necessary but opt for daytime nap instead of sleeping late.
- Be wise about siesta - Taking rest is best for being recharged but elderly people suffering from insomnia must eliminate napping in the afternoon.
- Handle after-dinner drowsiness - Sometimes, you will feel sleepy after dinner but before your bedtime. Fight it out doing something like calling a friend or washing dishes. If you fall to sleep, you may wake late at night and will have to struggle to get back to sleep.
Regulate sleep-wake cycle naturally
Melatonin hormone occurs naturally and exposure to light controls its release. Less melatonin during the day helps to keep you alert and awake. Alternatively, more secretion in the night makes you sleepy.
However, many phases of modern life disturb the natural melatonin production that in turn hinders your sleep-wake cycle. To see more melatonin released during night make certain changes during the day.
- Avoid wearing sunglasses early in the morning
- Spend extra time outside in daylight
- Allow light to enter your workspace and home
- Use light therapy box that resembles sunlight
Create a peaceful bedtime schedule
A relaxing bedtime schedule conveys to the mind that it is time to release the day’s stress. Turn your bedroom sleep friendly.
- Eliminate noise with earplugs, white noise or soft music
- Cool the room slightly with enough ventilation
- Your mattress and pillows must be comfortable
- Do not bring work on your bed. It must be reserved for sleep and sex
Eat healthy
Watching your dinnertime is very important. Eat early in the evening. Avoid rich and heavy food 2 hours before bed. It makes digestion difficult and can keep you awake.
Alcohol decreases sleep quality. Stay away from it a couple of hours before bed. Excessive caffeine has the property to cause sleep issues, so dink in limits. Drinking too much liquid in the evening will result in repeated bathroom trips all night disturbing sleep cycle. Smoking is also the culprit that triggers sleep issues.
Apply relaxation techniques
- Deep breathing
- Muscle relaxation
- Visualize a serene place
If all the above tips fail, you will have to consult a doctor.
