HOW TO FIX YOUR SLEEP SCHEDULE NATURALLY

The body’s cardiac rhythm responds by rotating between sleepiness and wakefulness. It can send signals to your body that it’s either time to sleep or stay awake. At times the cardiac rhythm can get off guard due to changes in sleep schedule because of work shift changes, stress, traveling against different time zone, mental health conditions, anxiety and depression, jet lags, fluctuating sleep hours, and exposure to artificial lights. The above issues can make you to have poor sleep qualities. Let us discuss those natural methods that will enable you to sleep well and things that can keep you off guard to sleep.

Situations That Cause A Change In A Sleep Schedule

A fluctuating sleep time: If your sleep pattern is inconsistent, you will find it difficult to sleep on some occasions. Have a fixed schedule indicating when you want to sleep and wake up. Let the schedule flow regardless of weekends, weekdays, and holidays.

Artificial light exposure: Light signals the brain that you have to be awake. The best thing to minimize bulb lights and screen lights from electronic gadgets such as cellphones, computers, laptops, TV, and tablets.

Jet lags: rapid traveling in multiple time zones can get the cardiac muscle off guard. Traveling within varying clock times can interrupt the mind from schedule changes in short periods, disrupting sleep rhythm. Common symptoms of this disorder are difficulty in getting sleep and headache.

Tips To Schedule For A Natural Sleep

Avoid Daytime Nags

If it’s not necessary to take a nap during the day, please avoid it completely because this will only deprive you of sleep during the night. Taking naps for more than 2 hours can interfere with your sleep at night due to groggy and grumpy feelings.

Exercise Regularly

Create a workout plan. Do a thorough workout during the morning or daytime. According to research, exercise helps to improve your mood, boost energy levels, promote better sleep due to the production of melatonin hormone and help control weight hence aligning the body’s cardiac rhythm. During the evening, avoid doing vigor exercises; instead, do yoga, body stretch-out, and deep breathing. It will help relax the body and muscles and calm the mind, relieving you from anxiety, stress, and depression. Taking deep breathing can have a very positive impact on both the mind and body. It creates a relaxing mood that can enhance your sleep. Practice this workout ritual in the evenings, and you will experience an amazing sleep all night long.

Have Your Evening Meal Earlier

The best time to take dinner is before 2 hours towards sleep as it will allow more time for digestion to take place. The cardiac rhythm responds as per our eating rituals. When you take heavy meals and get to bed, you will experience discomfort in sleep due to tiredness as digestion will be actively taking place. Take light snacks like almonds, walnuts, or crackers accompanied by a glass of warm milk.

They produce melatonin, a hormone that helps one sleep better. On the other hand, the mentioned snacks make the body produce tryptophan which later releases serotonin hormone that enables your brain to feel happy and relaxed hence inviting sleep. Another point to note is avoiding taking caffeinated drinks, nicotine, and alcohol in the evening. Use them in low portions during the daytime, and don’t make a habit of using them as they are meant to help one stay awake.

Cultivate An Inviting Sleep Environment

Come up with a schedule of thoroughly cleaning your room occasionally. Clean the windows walls, remove all the cobwebs, and clean the floor using clean water mixed with cleaning detergents. Clean the bedsheets and pillowcases as well. Before you retire to bed during the evening, try spraying some fragrance of essential oil like lavender; it has a nice soothing scent that helps relax the mind. Spray a few drops on the sheets. To a clean piece of cloth, pour a few drops and place them underneath your bed.

The room temperature should be kept cool.60-67 degrees Celsius will allow your body to cool down and signal to your brain that it’s time for sleep. Allow your room to be as dark as possible. This means that the e-gadgets screen is switched off, and the bulbs are switched off.

Conclusion

You might find it difficult to fall asleep or sleep deficiency due to a work shift change, jet lags, fluctuating sleep hours, or exposure to artificial light. Come up with a sleep schedule that will fit you. Please do this by creating a sleep ritual and sticking to it, whether it’s on weekdays, weekends, and holidays. Cultivating an amazing sleeping environment entails having a cool room, a nice scented clean room, and dark. With a regular workout plan, aerobic and intense exercises are performed in the morning or daytime. Do light body stretching, yoga, and take a deep breath in the evening. It will help calm the mind, relax muscles, and prepare your mind for sleep.