Have you noticed you feel sleepy during the day because you haven’t rested well during the night? Do you need coffee to get you through working hours? Apart from affecting your energy levels and mood, lack of sleep could lead to health problems.
A well-optimized sleep cycle ensures you wake up rested and ready for daily tasks. Check out these tips that will help regulate your sleep and get the best rest possible!
Relaxation Will Get You in Sleeping Mood
You went to bed, but can’t fall asleep for hours. It takes patience to build an optimal sleeping cycle. The key lies in preparing your body to enter resting mode, and relaxation is a good way to do that. Your bedtime routine should start with at least an hour you’ll dedicate to relaxing activities.
Some people choose yoga and meditation to relax and get rid of stress. Others use cannabis and its potential benefit of providing stress and anxiety relief. According to the Just CBD Gummies review, you can pick THC-free candies that don’t get you high but still use all benefits of cannabidiol. Other relaxation techniques could include reading a book or taking a warm bath.
Choose the Sleeping Hours
Humans are creatures of routine, so the key to regulating your sleep cycle is sticking to a schedule. That means you need to set the desired sleeping hours. Humans have a circadian rhythm, indicating they should sleep during the night and be awake during the day. But different daylight hours in various locations and other factors make things more complex than this.
Your priority is to pick at least seven hours for sleep and stay true to that schedule. Some prefer heading to bed at 10 PM and getting up at 6 AM. Others don’t mind staying up until midnight since their schedule allows getting up at 8 AM.
Don’t Rush with Adjusting Your Schedule
According to Sleep Foundation, adults need to sleep at least seven hours per night. Apart from how long you sleep, it’s important to optimize that cycle. If you’ve stayed up until 4 AM for years, it won’t be easy to get used to going to bed at 10 PM. Experts suggest modifying your sleep schedule slowly. You can choose 15 or 20-minute increments per night. Depending on how far your targeted goal is, it could take weeks to regulate the sleep cycle. However, not making an abrupt change will ensure you don’t feel sluggish during the day.
The Importance of Lighting
Our body detects light and adjusts hormone production accordingly. During the day, it stops making the sleep hormone called melatonin to ensure you stay awake and concentrated. But once the body detects there’s no more light, it starts making melatonin, sending a signal it’s time to rest and sleep.
Here are some pointers on how to use light to your advantage:
- Never use bright lights at night. If you need some lighting, try dimming it.
- Avoid screens since they emit blue light. Watching TV or playing on your smartphone at night stimulates your brain, and your goal is for it to relax.
- Open your curtains. If possible, open your curtains in the evening. It will ensure exposure to morning light and send a signal to wake up easier.
Regular Exercise Contributes to Optimal Sleep
Apart from helping you feel better overall, exercising leads to spending energy. And utilizing additional energy makes you more tired, which helps you get in the sleeping mood.
Exercise intensity depends on the individual. Perhaps you are fit and don’t mind hitting the gym for an hour. But even 30 minutes of aerobic workouts, such as running, swimming, or Zumba, should do the trick.
Regular exercising involves spending at least half an hour on 4-5 nights a week working out. And always exercise for at least two hours before you head to bed. That ensures your body has enough time to switch to resting mode.
Other Tips to Help Regulate Sleep Cycle
Here’s what else could help optimize your sleeping pattern:
- Stay away from the noise. It disrupts you from falling asleep and can wake you up in the middle of the night. Turn the TV off, or consider using earplugs.
- Don’t nap during the day. The math is simple – if you sleep in the afternoon, you won’t feel sleepy at bedtime. If you need to nap, don’t do that after 3 PM and limit your nap to 30 minutes.
- Optimize your sleeping area. That means buying high-quality mattresses and pillows and even adding scented candles with lavender or other calming scents.
- Don’t eat before sleeping. Your last meal should be at least two hours before heading to bed.
- Coffee isn’t your friend. Caffeine helps you stay awake, so don’t consume it after 4 PM. You should also avoid alcohol since it disrupts sleep quality.
It takes time and effort to regulate a sleep cycle. But after a few weeks, you should notice the progress and feel more rested after waking up. It’s vital to stay persistent and stick to a routine. If you continue having problems sleeping, consider talking to a doctor. They’ll tell you whether to take melatonin or other supplements or medications to help optimize your sleeping cycle.