Good Morning Readers!
Are you usually awake until 2:00 or 3:00 in the morning? Do you feel irritated, tired, or cranky in the mornings? This can be the consequence of inadequate sleep or poor quality sleep. When was the last time you slept well enough to wake fresh and happy? Can’t remember? Well, it is because many of us have pushed our bedtime far too much which has meddled with our natural body clock. Consequently, it has become difficult to sleep until late which leaves you cranky and irritated in the morning.
It’s okay that you have led your sleep cycle to be disturbed until now. However, if you want to change this pattern and have a good quality sleep for an adequate amount of time then it is high time you bring some changes in your habits and lifestyle.
Don’t rush into taking drastic steps and make it almost impossible for your brain to settle down with the idea of trying to regulate your sleep cycle. When you try too hard to fall asleep your brain starts sensing stress. The stress of getting late leads to waking up late or being late for some important work the next day or missing out on appointments and so on. The first thing you have to do is to relax and try to calm your mind. Try to distract your mind with less stressful and soothing activities.
Try reading a book before your bedtime or listening to an audiobook. Reduce your screen-time to zero 30 minutes before your bedtime. Avoid phones, tv, laptop and other electronic devices with screens. Music also helps to soothe your mind.
Next, make your bedroom sleep conducive. Use dim light or no light before bedtime. Try to go to sleep at a fixed time every night. Do the same for your waking time. A fixed time will gradually help you to manage your sleep cycle effectively.
Most importantly, reduce your intake of caffeine, alcohol, nicotine and other substance abuse (if you are in a habit of using/consuming them). These elements might help you to relax or dose off temporarily, however, they have a deeper impact on your nervous system and heart. In a long run, they are harmful to your physical, mental and emotional health. Eventually, they lead to severe sleep disorders which can only be rectified by a professional medical practitioner and their treatment.
These are some of the major tips that will help you regulate your sleep cycle and help you wake up rejuvenated and recuperated.