Throughout the day, your body goes through a 24-hour cycle of sleep and wakefulness, known as the circadian rhythm. It involves the regulation of physiological and behavioral rhythms like sleeping.
However, sometimes your internal clock or circadian rhythm can get out of track due to night shifts, jet lag, all-nighters, traveling across different time zones, or whenever your body does something out of its regular schedule. Fortunately, there are multiple ways you can work on your sleep hygiene and get your sleep patterns back on track. Read on to know how.
Find Out the Disruptions
Late night parties with friends or too much traveling, find out what’s disrupting your sleep schedule. You would be able to work on the problem when you know the problem. Analyze your daily schedule and see what could be the possible cause you’re not feeling sleepy or not able to get sound sleep.
Practice Deep Relaxation
Science suggests that practicing deep relaxation exercises can help improve the quality of your sleep. Techniques like gentle, deep breathing and progressive muscle relaxation allow a person to relax by releasing stress hormones, such as cortisol, and slow down your heart rate and breathing. All of this automatically calms your mind and puts you to sleep.
Exercising daily reduces the time you take to fall asleep (sleep onset) and the time you lie awake in bed. Moreover, it reduces daytime sleepiness, which automatically makes you feel sleepy early at night and hence fixes your sleep patterns. And there’s no need to hit the gym; you can engage in any form of exercise, including dancing, yoga, zumba, aerobics, and even walking.
Try Natural Herbs
Natural herbs like chamomile, lavender, and CBD can help people with insomnia and other sleeping disorders. CBD is a derivative of the cannabis plant which is used widely by cannabis users to get relief from exertion, restlessness, and pain. To get some good recommendations on effective CBD products, you can check out https://www.purplepenthouse.com/product-category/cbd/.
Short-term use of these herbs exhibits effective results and doesn’t include any severe side effects.
Avoid Taking Naps
If you are struggling to sleep and want to fix your schedule, taking naps might seem like the best option. But it can worsen the situation. Taking naps during the day can introduce irregular snoozes and hamper your sleep urge at night. Hence, make sure you do not take naps but exhaust yourself throughout the day to automatically fall asleep at night.
Create a Comfortable Sleeping Space
Your sleep space has a significant impact on your sleep quality. If you are trying to snooze in a messy, unclean or space with bright light, you may find it hard to sleep. Make sure you have a soft mattress, a clean bed, dim lights, and scented lights to set your mood for a good night’s sleep.
Fixing your sleep patterns can take time when your day follows an irregular schedule every day. Hence, make sure you follow a proper routine and consider the above-mentioned suggestions to ensure your sleeping cycle returns to normal.