Ever find yourself tossing and turning, struggling to catch some Z’s, only to end up groggy and zombie-like the next day? You’re not alone in this sleep-deprived boat. But here’s the good news: getting back to those sweet, restful nights isn’t as challenging as it might seem.
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.
Keep a sleep diary, too. It’s super handy to track when you crash and how long it takes you to drift off, not to mention your waking-up times. Toss in notes about your caffeine and alcohol intake and your workout routines, as well as any stress bombs that dropped during your day.
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.
If it’s worries that keep you staring at the ceiling, why not give relaxation techniques a whirl? Meditation and deep breathing exercises can be real game-changers before hitting the sack. And for those looking for a little extra help, consider natural sleep aids like melatonin or CBN gummies for sleep. Just make sure to chat with your healthcare provider first to see if they fit your needs.
Exercise Daily
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.
Timing’s everything, right? Dodge those intense workout sessions close to bedtime—they can rev you up too much to fall asleep. Instead, opt for something more chill earlier in the day, like a brisk walk, a swim, or some yoga. Even a quick 30-minute session can do wonders for your sleep quality.
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.
If you can’t force yourself off napping, keep it brief. A quick 20-minute power nap early in the afternoon is your best bet, helping you recharge without throwing off your nighttime sleep groove.
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.
