Reset Your Sleep Rhythm for Better Rest

• Struggling to sleep? Let’s fix your body’s internal clock.
• Know your sleep cycle to get better rest.

How do you start feeling sleepy around the same time every day, or how do you get up from bed even if you don’t set an alarm at the same time every morning? 

Our body follows its sleep cycle and circadian rhythms in different time zones. Everyone has a different circadian rhythm, depending on factors like environment, time of day, or what we eat, even when we binge-watch. 

Know your Body Clock 

If you want to fix your sleep schedule, you’ll need to reset your body clock. Our body clocks regulate our circadian rhythms. They can be affected by physical, mental, and behavioral changes, including sleep patterns. Different factors, such as hormones, light, sound, and temperature, can also control them.

The part of the brain where our body clock functions is the hypothalamus, called the suprachiasmatic nucleus. Studies state that this particular part of the brain receives light information from the retina in the eye and sends it to other parts, including the gland that releases the sleep-signaling hormone melatonin, that makes us fall asleep. 

How To Reset Your Sleep Cycle

Resetting your sleep schedule and circadian rhythms through lifestyle changes is essential. Circadian rhythms are primarily influenced by exposure to light and darkness, exercise, eating, and other factors. Here are some tips to rest your sleep schedule. 

Adjust Your Schedule 

As you start forming a new schedule, it is recommended that you start slowly. You can change your sleep and wake time by some hours and gradually increase it until you reach your goal. Be consistent and try to maintain the sleep hours on weekends as well. 

Morning Sunlight 

Get some morning sunlight; it can help rest your circadian rhythms. As you get up, try going outside or to the balcony to get some fresh air and light; this will help you stay active all day long. 

Change Your Meal Times 

It is observed that hunger and metabolism are linked to circadian rhythms. Research has found that eating meals later can shift circadian rhythms. Similarly, eating breakfast immediately upon waking up and avoiding late dinners help improve the rhythm.

Limit the Intake of Alcohol and Caffeine

Alcohol and caffeine hurt your sleep cycle. It is suggested that the intake of such things be limited, especially near bedtime. 

Working Out Late

Exercising at night can affect your sleep, especially if you’re a morning person. However, exercising regularly promotes healthy sleep. 

Reduce Artificial Light Exposure 

Artificial light, especially blue light, can disrupt circadian rhythms. Since all digital devices, such as TVs, smartphones, computers, and tablets, emit blue light, it is recommended that people avoid using digital devices to get better rest. 

Try out these simple changes to get a better sleep cycle and have a healthy lifestyle.