Sleep deprivation negatively affects the human brain because sleep serves as the body’s healing phase, promoting optimal development. Despite its vital role in health regimens, the prevalence of sleep issues is quite common. Multiple factors are behind the rapidly growing ratio, such as poor lifestyle, unhealthy eating patterns, etc.
However, most people face sleep deprivation due to the disturbance of circadian rhythms, the body’s natural clock of day and night. Both alertness and sleepiness are dependent on this 24-hour cycle, so it should resonate with the external timings. How can you maintain a healthy sleep cycle for optimal physical and mental health? Get insight into some proven strategies to fix the circadian rhythms naturally.
How to Fix Sleep Schedule Naturally
Circadian timing plays an important role in smooth body functions, including sleep. You can have a peaceful night by regulating this timing with the following sleep hygiene tips:
1.Exposure to Bright Daylight
Adjustment of light according to day and night is an effective strategy to reset the circadian rhythm. You need to expose yourself to bright light for the maximum amount of time during the day. This exposure signals the brain about the day, resulting in alertness and suppressed melatonin production.
Melatonin is a vital sleep hormone that is stimulated by darkness. This implies having dim lights in your bedroom for a peaceful night.
2. Soothing Bedroom Environment
The external environment directly affects our minds, so it’s essential to keep your bedroom calm and relaxing at nighttime. You may take help from lavender aromatherapy for its soothing properties. Moreover, maintain a slightly cool temperature of around 60°F, as our core body temperature naturally drops during sleep. With a relaxing atmosphere and temperature adjustment, you can regulate your sleep cycle without medication.
3. Sleep Supplements
If you are facing insomnia or similar issues, then you can try out sleep-promoting supplements for quick results. Such sleep gummies contain therapeutic compounds like CBD, melatonin, and lavender extracts. These compounds improve sleep naturally with their relaxing and stress-relieving properties.
Due to natural ingredients, sleep supplements are free from side effects, so you can have them regularly. However, if you are on certain medications, then consult your healthcare provider about their safety concerns.
4. Avoiding Digital Screens
Excessive screen usage in the evening is also one of the leading reasons for disturbed circadian timing. The blue lights emitted by the digital screen signal the brain about the daytime, causing alertness. So, limiting mobile scrolling in the bedroom is a necessary initiative towards sleep restoration.
5. Cutting Off Caffeine Intake
If you aim for a better sleep routine, consider cutting off caffeine intake after noon. Caffeine results in mental alertness as it blocks sleep-promoting receptors in the body. An ideal time to have a coffee is in the morning or at noon when you need a focused mindset. However, you must skip it after 2 p.m. as our bodies remain under its influence for more than six hours.
6. Deep Breathing Exercises
Another simple way to fall asleep quickly at night is to use relaxation techniques, such as deep breathing exercises. Sleep issues are common with increased stress levels, which you can reduce by breathing in and out slowly. Research supports the role of this exercise in improving sleep quality among seniors.
7. Skipping Naps
Naps are beneficial for regaining lost energy and sustaining productivity. However, it can lead to trouble sleeping at night or leave you feeling groggy. Napping after 3 p.m. can disrupt your internal body clock, causing increased alertness at night. So, if you’re facing sleep issues, then it is good to skip naps.
Bottom Line
Sleep hygiene is a primary requirement for smooth cognition, mental stability and physical fitness. Identifying the root causes and taking suitable corrective measures helps in the long-term restoration. You can achieve this goal by synchronizing your circadian rhythms with external timing with all the above-mentioned strategies.
Remember that if an irregular sleep-wake cycle is left unnoticed, it results in chronic disorders, requiring you to take heavy medications or professional therapies.