How To Fix Your Sleep Cycle For A Healthy Sleep Rhythm

30-Second Summary

  • Our body clock regulates the various 24-hour cycles or Circadian Rhythms, which include the sleep rhythm.
  • When you are exposed to bright light, your body slows down the production of Melatonin, a compound that induces sleep.
  • Those who travel across time zones, work rotating shifts, or are exposed to light at night may suffer from erratic sleep.
  • An irregular sleep cycle can lead to tiredness, irritability, and poor concentration. In the long run, it increases the risk of depression, diabetes, obesity, and chronic fatigue.
  • You must try to fix your sleep rhythm with sleep supplements, relaxing activities, and avoiding certain foods and activities close to bedtime.

Introduction 

The human body is fascinating in many ways, and the biological clock is one such intriguing mechanism. Our body clock is what governs the various Circadian Rhythms or 24-hour cycles in the body. Each Circadian Rhythm controls a set of processes in the body throughout the day, optimizing their timing and activity round the clock. Our sleep cycle is a popular Circadian Rhythm that governs when we fall asleep or wake up. The sleep rhythm is governed by various factors, such as exposure to light, physical activity, and dietary patterns throughout the day.

We all are aware of the importance of sleep. A regular sleep cycle helps our body relax, repair, and rejuvenate itself daily. You must try to maintain a regular sleep rhythm for optimal physical and mental health.

Why You Need To Fix Your Sleep Schedule

You may be struggling with an inconsistent sleep cycle due to a variety of reasons. Those who travel frequently across time zones, work rotating night shifts, or have erratic work schedules are prone to disturbed sleep cycles. A disturbed sleep cycle can lead to trouble falling asleep, insomnia, and fatigue. Over time, it may enhance your risk of sleep disorders, diabetes, obesity, and depression. In addition, the importance of sleep for better focus, energy, and alertness throughout the day is also undeniable.

Therefore, you must try to reset your sleep rhythm and restore a healthy sleep cycle. For this, you may need to make lifestyle changes. Additionally, top sleep aid supplements and relaxation techniques can come to your rescue.

Tips To Reset Your Sleep Rhythm

  1. Fix Your Light Exposure – The amount of light you are exposed to at any given time can impact your sleep rhythm. When your body is exposed to more light, it slows down the production of Melatonin, a hormone that induces sleep. So, if you spend time in a well-lit area close to your bedtime, you will have more trouble falling asleep. 

You must avoid brightly lit rooms and even the light from your devices a few hours before bedtime. Further, sleep supplements with Melatonin may help reverse the impact of light exposure. Relaxium Sleep is a supplement with Melatonin, GABA, and Ashwagandha to relax your mind and induce sleep. You can try this supplement and move to a dimly lit room during the evenings for better rest.

  1. Try Relaxation Techniques – When your mind is relaxed, you will fall asleep more easily. So, avoid any stimulating or stressful activities close to your bedtime. Also, try not to exercise in the two-hour window before your bedtime. Engage in calming activities like aromatherapy or listening to music to relax your senses. You can also try out breathing techniques for better sleep. Some breathing techniques you can try are alternate nostril breathing, diaphragmatic breathing, and square breathing. In the latter, you inhale for 4 seconds, hold your breath for 4 seconds and exhale for 4 seconds. Repeat the cycle till you feel relaxed enough to fall asleep.
  2. Eat Early – According to studies, food intake close to bedtime can disturb the quality of sleep. Avoid midnight snacking or late dinners if you want to sleep early. Eating dinner early at a fixed time every night can help regulate your sleep cycle. Moreover, what you eat in the evening can impact your sleep rhythm. Avoid fatty and hard-to-digest foods close to your bedtime. Instead, keep your dinner light with a combination of carbs and protein. Also, avoid caffeine and alcohol in the evenings as they can disturb your Circadian Rhythm.

How To Choose The Best Sleep Schedule?

According to studies, different age groups require different amounts of sleep for optimal health. While newborns and toddlers need around 14 hours of sleep daily, adults need 7 to 9 hours of sleep every night. Teenagers and young adults require 9 hours of sleep while older adults may function well on just 7 hours of sleep.

If you are dealing with tiredness, irritability, poor attention span, and decreased work performance, you may need more sleep each night. On the other hand, sleeping more than 9 hours can damage your health too. So, choose a bedtime as per your daily sleep requirement and when you need to wake up in the mornings. Waking up at 7 a.m. is usually easy, so you can sleep around midnight if you need 7 hours of sleep. 

If your current bedtime is too late, correct it slowly by falling asleep 15 minutes earlier every night. You can try breathing techniques for better sleep to help you wind down at an earlier hour.

Conclusion

We all need adequate sleep and a consistent sleep schedule to feel energetic, well-rested, and alert every single day. Moreover, erratic sleep can lead to health disorders like depression, chronic fatigue, and diabetes. To avoid these health conditions, you must try to maintain a healthy sleep rhythm. For this, you can try various relaxation techniques and slow down your activities close to bedtime. Further, top sleep aid supplements may help you fall asleep with ease.

Our body regulates the production of the sleep-inducing hormone called Melatonin, depending on our light exposure. So, avoid bright light in the evenings and try supplements with Melatonin, like Relaxium Sleep, to fall asleep at a stipulated time.

With these small changes, you will be able to enjoy better sleep and feel healthy and energetic throughout the day.

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