It may sound a little weird, but humans also hold an internal clock that maintains your body's biological and neurological rhythm over each daily 24 hour cycle. This rotates among sleeping at night and being awake during the day. This is commonly known as the circadian rhythm. This internal clock is situated at the base of the brain, known as the hypothalamus, which responds to all kinds of sensory stimuli, and manages your overall pattern of sleep.
Reasons like late-night shifts, jet lag, traveling through time zones, or even late sleeping patterns, can disturb the circadian rhythm. But that doesn't mean you cannot improve it. You can reset your sleeping cycle with the following six tips and tricks.
If your sleeping routine is already out of a track, skip napping specifically during the daytime as it doesn't restore the sleep that your body needs during the night. As a result, you will end up sleeping late at night.
Studies have indicated that napping is related to less night-time sleep and creates a disturbance in your sleeping cycle. But if you must nap, keep the nap between 10 to 20 minutes maximum.
Nowadays, people are pretty much aware of the importance of quality sleep. But sleep deficiencies can be harmful and affect the mind and the body. The ideal options are CBD, essential oils, and lavender oils to experience calming effects that help in inducing sleep.
CBD is a cannabinoid compound found in the Cannabis plant and is linked with numerous health benefits like:
• Reducing pain
• Improving mental health
• Lowering down the blood pressure
• Improving sleep, mood, and stress
The online market offers numerous varieties of CBD products from dedicated vendors like weedsmart.co, including CBD oil, creams, and CBD gummies UK. These organic supplements have the ability to reduce sleeping disabilities and enhance sleep quality. Lots of research indicates calming effects on the nervous system, leading to better quality sleep.
Circadian rhythm is also connected to your eating habits, which means a late-night meal can disturb your sleeping pattern. The Massachusetts Institute of Technology confirms that delay evening meals is not suitable for health and can lead to unnecessary weight gain.
Try to eat dinner two to three hours before shut-eye. This way, your body will have enough time to digest food. Also, it's advisable to avoid caffeine as it has stimulant effects that result in the reduction of total sleep time.
While quality sleep requires ideal sleeping arrangements, which means setting your bedroom into a comfortable sleeping environment that leads to good sleep. So, try to design your bedroom with the help of warmer colors on the walls along with a well-placed bed to evade the cramped feeling.
Experts recommend changing your mattress every year to save yourself from the discomfort of saggy mattresses and lumpy pillows.
A peaceful environment plays an essential role in getting adequate sleep. Since a brain continuously processes sound, even a tiny snooze can lead to sleep distraction, making the sleeping process uneasy.
It is advisable to sleep in a calm environment. In addition to this, if you have a noisy neighborhood, white noise can help maintain an even tone and volume, helping to reduce the chances of abrupt sound changes causing you to wake up.
The following are some ideas to create white noise:
• Air conditioner
• Air purifier
Sleep is a vital component that enables the body and mind to rejuvenate and offer you the feel-good energy that you need all day long. Everyone experiences occasional sleeping issues, and sometimes introducing minor changes in the routine helps resolve these issues and restore the sleeping cycle. But if you are constantly struggling with sleeping, you need to see a doctor immediately.
In addition to this, not getting enough sleep frequently can cause severe damages like:
• High blood pressure
• Heart diseases
• Impaired memory
• Lack of alertness
• Excessive daytime sleeping
Poor oral health has also been found to cause disturbed sleep, as well as impact sleep quality and quantity. If you suspect you have dental issues and you have sleep problems, it's recommended to see a dental specialist for treatment.
You may also seek the help of a sleeping specialist, who can help if you are suffering from sleep disorders that need immediate treatment.
Sleep is one of the most important factors in our daily quality of life, throughout our whole lives. While it's easy to fall into poor sleep habits, paying a little attention to your circadian rhythm and optimizing your sleep environment can get you back into the habit of high quality sleep.
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