I love to sleep. I want to start with this statement because sleep is actually amazing. Feeling when you lie in your bed after a weekday it is unpriceable. Who is not? I could sleep 9 hours straight without waking up once and I wasn't ashamed of it. But that doesn't mean it's true or I do it all the time.
How Does It Work?
Our bodies and brains are like habits; Violate that the habit will result in a reversed Total from your day. There is this funny and interesting thing called body clock – believe you don't want to mess around with it because after your body clock breaks your whole body you will feel awake or tired at times strange. For example, each use operates on a biological schedule that has a major role in our daily routine.
When this schedule works well, it sends a signal to our body to sleep at night and to awake in the morning. However, sometimes, life is in between and we mess up our sleep patterns. It may be that you work until late, you are a student who tries to meet deadlines or you just want to stay until late at night.
All these factors can make it difficult for us to fall asleep and wake up at the right time and we end up sleeping in the morning and always at night as if we were in a constant ' Jetlag '.
If you are tired (LOL) This and you want to regain control of your own body there are some strategies that can adapt to get your body clock back on track.
Manipulating Lighting
Our bodies have been shaped to react to light by waking up when it is too bright and with falling asleep when dark. For example, as soon as the sun rays hit my curtains, I opened my eyes and couldn't get back to sleep until I didn't cover my eyes with a T-shirt (quite sad, I know). Given that my example is one of the best, you can give more credits to the said experts. Research shows that manipulating light exposure can help you to reset your watch. According to experts, the light remains a key element and often points to treatment for sleep phase disorders.
That word in the word everyone will understand, you must follow the Earth's natural cues, which means exposing yourself to natural sunlight in the morning and light dimming at night.
What time do you eat?
Before you say it, yes, digestion and metabolism play a large role in wakefulness and drowsiness.
The researchers found that dinner early and did not eat anything before breakfast would help with your disorder. Once your sleep patterns are back to normal, try to stick to regular breakfast, lunch and dinner times to help your body maintain a regular rhythm.
Daily Plan
To wrap it up to my with, remember to follow this easy 5 step plan:
1. Give yourself enough time to sleep. Usually, our bodies need 8-9 hours of sleep per day.
2. Do not vary with more than an hour over the weekend. We all love to go dancing but try to save it into one day. By doing this, you will have time, on the second day, to get back to your sleep routine.
3. NAPs. Napping is something everyone does. Now, there are two people who are in this word: a person who can take 20 minutes of sleep and a person (me) who does not consider it to be nap unless it is a 2 hour nap. Of course, I am on the wrong side of the ship here, because we all have to limit our nap to 20-30 minutes.
4. Coffee. The researchers found that 16 hours needed to pass between our last cup of coffee/tea and our night time.
5. No phone. A great distraction if you are trying to get to sleep is to use your phone when you are in bed. The amount of time we spend on Instagram just scrolling down or seeing someone's story is HUGE. Try not to use your phone at least an hour before you go to bed and for an hour when you wake up in the morning.
No comments:
Post a Comment