How to fix Sleep Schedule
– by Jitcy Saj
Sleep
Sleep is defined as a condition of body and mind that typically recurs for several hours every night, in which
- the nervous system is relatively inactive
- the eyes closed
- the postural muscles relaxed
- and consciousness practically suspended
Sleep is the most essential function that sustains the body in a healthy and refreshed manner and it is essential for a person’s health and wellbeing. If you think you have Insmonia, Hypersomnolance or other Sleeping Disorders, visit the Mental Health Issues page or take the tess
The Sleep Clock
Having a sleep schedule is important for a disciplined and a healthy lifestyle. It is essential to maintain the body’s internal timing, Sleep clock. It refers to several biological mechanisms that control the cycle of wakefulness and tiredness, led by the suprachiasmatic nuclei (SCN) in the hypothalamus. Due to the busy lives of most adults, sleep routine can be disrupted which can lead to unhealthy lifestyles. The good news is sleep schedule can be resetted by implementing a disciplined routine. Few of these include light manipulation, outdoor activities, limited electronic use, scheduled meal times.
How Sleep Cycle works
Circadian rhythms are mental, behavioral and physical changes that follow a 24-hour cycle. They control the sleep-wake cycle. As the surroundings become dark, the body’s biological clock instructs the cells to rest and melatonin starts to rise, allowing sleep to occur. Melatonin reduces by morning allowing alertness. Light, along with other environmental factors keeps the circadian rhythm in check with Earth’s natural 24-hour cycle.
Unhealthy sleep habits could lead to extreme health defects such as heart problems, depression, etc. The modern habits contribute to this. Activities such as spending too much time on electronic gadgets, eating and drinking late night, late night work shifts, excessive caffeine consumption, etc.,. Disruptions to natural rhythms of body can lead to dementia, obesity, diabetes and other major health problems and it is believed that up to 15 percent of genes may be regulated by circadian rhythm.
Resetting the sleep cycle can be done in a week or so. With routine, you can instill a healthy sleeping pattern by observing a 12 to 14 hour fast, eating highly nutritious and caloric meal after 14 hour fast, sleeping pattern. This helps over riding a normal sleep cycle and resets it.
Steps to fix your sleep schedule
- Decide the Time you will be waking up – Set an alarm and wake up. To get attuned to the initial inertia of waking up early, find out a force that works for you (sorry for bringing physics into this). Push through the beginning and the brain will make a habit of waking up. If you need help with waking up early, make sure you join the Insomniacs Community in snealth
- Expose yourself to more sunlight – You can get more exposure to sunlight by taking a walk, seating yourself at a place where there is more sunlight
- Exercise – Keeping your body moving can make you feel tired, which can help you sleep better. Exercise has numerous health benefits and can lead to a healthy life overall. To know more about this, and our latest Community Initiative where we exercise and do good for the society, joing snealth’s Exercise Community.
- Avoid Caffeine in the Evening – Caffeine helps you be awake and can remain in the body for up to 5 to 8 hours. So, drinking it in the evening can keep the caffeine in your body through the night as well.
- Control the lighting in your room – Dim the lights in your room hours before sleep. Avoid use of electronic gadgets at least 2 hours sleep as blue light from electronic gadgets can trick the brain by thinking its morning time.
- Lower your body temperature – Lowered body temperature helps in better sleep. Ideal room temperature that should be between 15.5 to 20 degree Celsius.
- Right surface– One should have a firm surface to sleep so as to evenly distribute the body weight and to not strain the muscles too much, choosing the right mattress is absolutely beneficial to proper body posture and peaceful sleep.
- Limited alcohol and tobacco use.
- Eating minimized portion of low carbohydrate meals before bedtime.
- Reducing sugar intake.
- Increasing the intake of vegetables and fish.
- Usage of melatonin supplements in moderation can promote good sleep
Although difficult at first with determination and proper implementation of these habits, anybody can cultivate a healthy sleep schedule. There are numerous health benefits on following a sleep schedule. It lessens the risks of heart diseases, maximizes brain functions, avoids the risk of obesity, avoids sleep disorders and boosts the mood.
It is advisable for adults to sleep for an approximate of 7 to 8 hours per day. Although external factors can influence and throw you out of balance, it is critical to follow a sleep schedule.
If a person experiences too much trouble in falling asleep, It is advisable to consult a doctor. Sleep disorders are also a common factor in sleeplessness. Common sleep disorders include insomnia, narcolepsy, sleep apnea and many other. Sleep disorders are defined as the conditions that result in changes in the way that you sleep. Sleep disorders are curable with time. Treatment may include medications, sleeping pills ,etc.,.
In this modern age and time, health and immunity plays an important role in everyday lives of human beings and it is necessary to take all the steps to keep all the health defects out of bay.
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Snealth provides you with care, helps you get to a state of mind where you can appreciate life and living. We aim at removing the stigma around mental health and make society more inclusive, accepting and judgement free.
