Through the entire day, the clock usually works between wakefulness and sleep. Your 24 hours of the sleep-wake cycle is popularly called as the circadian rhythm.
The internal clock is placed at the hypothalamus of your memory. This portion of your mind will respond to the several external cues telling your body to have a nap. There are times that your circadian rhythm might be thrown away because of traveling across time zones, jet lag, all-nighters, and work shifts. And fortunately, there are lots of ways that you can do to enhance your sleep hygiene and re-schedule the internal clock of yours.
The following are some of the steps that will help you to have a good nighttime sleep. Keep on reading and enjoy!
Giving some of your time to feel more relax and calm is one of the best ways that you can do to have a better nighttime sleep.
When you feel anxious or stressed, your body will typically create lots of cortisol, which is a type of stress hormone. Making some bedtime rituals that will relax both of your mind and body will help you to decrease the negative results and stress on your sleep.
Consider giving your attention to some calming and relaxing activities, including drinking some teas or coffees, journaling, deep breathing, meditation, stretching, and yoga.
Have some light exposure for you to fix your sleeping time. When you are usually exposed to some lights, your mind will not create melatonin, which is called as the “sleep hormone.” And because of this, it will help you to feel more alert and awake.
Being in a dark space in your room tends your brain to create tons of melatonin. Thus you are feeling sleepy. During the sunrise, exposing your body to the sunlight will help you to be more awake. You can consider taking some relaxing time on your living room, taking a walk with your dog or friends, or opening your curtains for the sunlight to come in.
During the evening, prepare yourself for bedtime by having a dimmed or off lights. It is also advised that you should prevent your eyes exposed to electronic gadgets, including televisions, mobile phones, or computers. It is because these gadgets can stimulate your memory for a longer time.
Get a regular exercise is one of the most effective ways for you to re-schedule your internal clock.
Almost all of your tissues, such as your skeletal muscles, are associated with your biological clock. Thus, when you exercise regularly, your muscles will respond actively through making your circadian rhythm aligned.
Workouts also contribute a lot in giving you better nighttime sleep through improving the production of melatonin.
You can consider performing some workouts for about 30 minutes to 40 minutes. This expended time will help you to enhance the quality of your sleep. On the other hand, you will get the results that you want if you will have regular activities.
Try to take a 30-minute aerobic activity moderately for about four to five times in seven days.
Take note that evening activities might overstimulate both off your mind and body. If you prefer doing some workouts during the evening, you can do some of these for about an hour or two before you go to sleep.
If you want to have a good quality of sleep, you should prevent taking some naps throughout the entire day. Taking some naps will give you some difficulties to fall asleep easily.
Longer naps might also result in grogginess, which is caused by the sudden wake from a deep rest. If you tend to take a nap, you should do this for only 30 minutes or less. It is also advised for you to take some nap right before 3 pm for your bedtime sleep isn’t disturbed.
A quiet bedroom is essential to factor that contributes to a better nighttime rest. You will continue to process some snoozing sounds. Distracting and louder noise might give you difficulties in taking your sleep.
And for you to remove all of these distracting noise, it is advised that you will keep your T.V shut down before going to bed. Consider using the “silent” option of your mobile phone to avoid making noise that might distract your sleep.
If you are living in a noisy environment, you can consider listening to white noise while sleeping. We all know that white noise is the calming and relaxing sounds that were created by the environment. It might be a humidifier, air conditioner, or a fan.
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