In this fast-paced and hectic life, sometimes we are not able to focus on ourselves. Stress, work, and lifestyle make us toss and turn at night, struggling to fall asleep. Sometimes, it happens like we may fall asleep but wake up groggy and unrested. Thus, to get the sleep on track we need to reset our body clock. This clock is located in a part of the brain's hypothalamus which is called the suprachiasmatic nucleus. This clock rotates between our sleep and awake cycles, which is known as circadian rhythm. So when I said that we need to reset our body clock, I meant we need to improve circadian rhythm. This article will tell you how you can do this and why you need to do this. Read below for the enlightenment on the importance of sleep.
Before we go to "how" let's get to know about "why" it is important to get the proper sleep. A healthy sleep cycle impacts every aspect of your life, including physical and mental health. When the sleep cycle is disrupted, we may experience-
Lack of sleep can lead to constant tiredness, sluggishness, and a lack of motivation. You might find yourself struggling to stay alert throughout the day.
A disrupted sleep cycle can weaken your emotional stability, causing mood swings, irritability, and increased stress in your daily routine.
You might feel distracted when you have lack of sleep. Impaired or lack of sleep can lead to difficulty in concentrating and might lead to memory problems as well as cognitive performance. These can be highly impactful to your work and personal life.
Now that you know "Why" let us discuss "How" to improve the sleep cycle.
The most effective way to fix your sleep cycle is to start maintaining a consistent sleep schedule. Try to go to bed at the same time daily, even on weekends. I know it might be difficult but after a few days, consistency will be made and there will be no problem. This helps to regulate the internal clock in your body, making it easier to fall asleep and feel refreshed when you wake up.
A calm bedtime routine is a signal to your body that it is time to wind down. Try reading a book or taking a warm bath. Practicing deep breathing to prepare your mind and body for sleep. These practices can help you to have a peaceful sleep.
Make your bedroom cosy by adding a dim light lamp, and slightly soothing music if you like. Make your bed clean before sleeping. These things make your room conducive to sleep. You should also invest in a comfortable mattress and pillows to enhance the quality of sleep.
During the night try avoiding screens an hour before going to bed like mobile phones, tablets, and laptops. The blue lights emitting from them can interfere with your sleep cycle. So allow your brain to produce melatonin, the hormone that regulates sleep.
It is suggested to avoid heavy, spicy, or high-sugar meals close to bedtime. These food items can disrupt your sleep. Opt for light and sleep-promoting snacks or drinks like herbal tea, warm milk, or a small serving of complex carbohydrates.
Practicing any kind of physical activity daily can improve the quality of your sleep. Be it yoga, running, walking, or gym, aim for 30 minutes of moderate exercise daily. These practices will make your body tired and you can sleep peacefully.
There are a lot of things that you can do to manage your stress. Stress and anxiety can hamper your sleep cycle. You can meditate daily, practice yoga, or do journaling to keep your mind calm and reduce sleep disturbances.
If you have tried all of these strategies and are still not able to sleep properly, it may be time to consult a healthcare professional, counsellor, or sleep specialist. They can help you to identify the problem and underlying sleep disorders and provide personalized solutions to your problem.
The timeline for fixing your sleep cycle depends on person to person. Usually, it takes two to four weeks of consistent effort to make a sleeping cycle. However, you can notice improvements within a few days as well. But it is well said, that consistency is the key to success.
Regaining control over your sleep cycle is very important for your overall health and well-being. By following these steps you can improve the quality and duration of your sleep. This will lead to increased energy, better mood, and enhanced cognitive functions. Always remember that there is no one-size-fits-all solution. It might take some trial and error to find the strategies that work best for you. Stick to the process and with time you will notice a better and happier lifestyle.