When your internal clock is functioning normally, it lets your body know when it’s time to sleep and get up. But there are many things that can disrupt that internal clock, and it can be tough to reset once it’s out of whack.
Resetting your sleep cycle takes time and patience, but it can have a huge positive impact on your physical and mental health. Here are 13 tips for creating a healthy sleep routine:
- Establish set times for sleeping and waking.
- Get a dose of natural sunlight during the daytime.
- Avoid long afternoon naps.
- Engage in some form of exercise each day.
- Stick to a regular work shift if possible.
- Avoid large meals right before bedtime to prevent acid reflux and heartburn.
- Limit alcohol and caffeine intake, especially after 5 p.m.
- Drink chamomile tea or some warm milk before bed to help you relax.
- Invest in quality mattresses and pillows.
- Keep your room temperature at a comfortable level.
- Use a dimmer or low-wattage lamp to minimize indoor lighting at bedtime.
- Turn off electronic gadgets, such as smartphones, laptops, tablets, and television, at least one hour before sleeping.
- Filter out noise by using a white-noise machine to block sound at night.
What can disrupt your sleep cycle?
Your sleep cycle can be disrupted by a variety of factors, including:
What are signs your biological clock is off?
An inconsistent sleep schedule can throw off your circadian rhythm, or biological clock. Signs and symptoms may include:
- Difficulty falling asleep
- Waking up during the sleep cycle
- Waking too early and being unable to go back to sleep
- Daytime sleepiness
- Nausea
- Memory loss
- Depression
- Metabolic syndrome
- Weight gain
What are the effects of sleep deprivation?
In adults, short-term effects of sleep deprivation include:
- Increased stress
- Grogginess
- Inability to handle tasks that require skill and concencentration, such as driving and handling heavy machinery
- Emotional distress and irritability
- Mood disorders
- Problems with memory and concentration
Chronic sleep deprivation can lead to:
- High blood pressure
- Heart disease
- Increased cholesterol levels
- Obesity
- Diabetes
- Gastrointestinal issues
- Hormonal imbalances
Studies have shown that sleep deprivation can have long-term health consequences. So it’s vital to create a regular sleep routine and stick to it to the best of your ability.
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Medically Reviewed on 8/4/2021
References
Suni E. How to Reset Your Sleep Routine. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine
Sleep Advisor. 11 Easy Tips to Help You Reset (Fix) Your Sleep Schedule Today. https://www.sleepadvisor.org/how-to-fix-sleep-schedule/
Sleep Advisor. 11 Easy Tips to Help You Reset (Fix) Your Sleep Schedule Today. https://www.sleepadvisor.org/how-to-fix-sleep-schedule/
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