How To Improve Your Sleep Schedule?
Are you struggling to set your disturbed sleep-wake cycle? Sometimes your sleep pattern goes for a toss due to various reasons like shift work, jet lag, travelling across time zones and sometimes watching TV till late night. Consistent poor sleep can lead to health problems like obesity, insomnia, disturbed digestive system and other problems. There are many ways to improve your sleep schedule and reset your internal clock that rotates between your sleep and wakefulness cycles.
Let’s look at the ways to reset sleep wake cycle:
- Avoid taking naps – If you are the one who takes brief or long naps during the day, then you have to give up that habit. It is because if you are struggling to get sleep at night and you are taking naps during the day this will only make it very difficult for you to fall asleep at night. But if you are unable to let go off napping during the day, then try to stick to a very brief nap which will not interfere with your night sleep.
- Keep you surrounding cool – Setting a cool environment is an ideal way to get better sleep. When you prepare yourself to sleep at night your body temperature also drops down and if you keep your bedroom cool by using a fan or air conditioner this will help you fall asleep faster.
- Eat light and early – Always remember eating early is the best way to get good sleep. Make sure to eat light food at least two hours before you go to sleep. Eating heavy food just before sleeping will not only lead to digestion problems but also disturbs your sleep. Always eat healthy dinner preferably at the same time each night.
- Set sleep routine – Setting sleep schedule will be the best way to get back your disturbed sleep – wake cycle. Always set the same time to sleep at night and same time to wake up in the morning. Sticking to your sleep schedule will help you get quality sleep and also you’ll feel energetic the following day.
Meditation – In present times there is so much stress to complete your work, look after your home and other commitments which can be extremely stressful leading to release of excess of cortisol, the stress hormone which can make you feel more awake. Remember stress is part of life so accept it and take some time off to relax by practicing yoga or meditation the best way to fight stress and sleep better.
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