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How To Restore Your Sleep Cycle

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Adopt A Relaxing Bedtime Routine

How to Naturally Reset Your Sleep Cycle Overnight

If youre having trouble falling asleep at a decent hour, try adopting a relaxing bedtime routine until you get back on track. Studies show that using relaxation techniques can help you fall asleep faster and get more restful sleep. You can try taking a warm bath before bed, reading a relaxing book or some of the relaxation techniques outlined in the study. One technique, called progressive muscle relaxation, includes tensing and relaxing one muscle at a time until your whole body is relaxed. There is also autogenic training, which involves focusing awareness on different parts of the body and relaxing them. Tip: Try taking a warm bath, reading a relaxing book or autogenic relaxation training.

Signs Your Circadian Rhythm Is Off

Your body will typically regulate its daily rhythm based on factors like light exposure, meals and exercise as well as temperature and hormone levels. These indicators help your body know when its time to sleep at night and when to be awake during the day. However, these rhythms can get thrown off course, resulting in symptoms that are less than desirable. Jet lag is one example of your circadian rhythm getting disturbed by travel, but your daily rhythm can be thrown off by night shifts and sleep disorders as well. When should you be worried that your circadian rhythm is off? You should consider rectifying your sleep schedule if youre unable to sleep when the sun sets and wake when the sun rises. You may want to consider seeing a doctor if you are experiencing any of the following symptoms:

  • Depression
  • Metabolic syndromes and weight gain

There are many things that can mess with your sleep schedule. Luckily, practicing good sleep hygiene can help get you back on track. If you remember to stick to a schedule, avoid stimulants and heavy meals before bed, and stay active during the day, you should be able to sleep better at night.You should also make sure your sleep environment is comfortable, quiet and cool. A Casper Original Mattress could be one step toward an improved sleep environment, because theyre built to trap heat and help you stay cool and comfortable while youre sleeping. Set yourself up for success by choosing ultra-comfortable bedding too!

Avoid Eating Right Before Bed

Studies show that eating food near your sleeping period correlates with negative impacts on sleep quality. Those with a healthy sleep schedule might not see a huge difference in their sleep quality when they have a late night snack, but those who are trying to regulate their sleep schedule should be wary. Anything that disrupts your sleep is likely to throw off your internal clock, so when trying to reset your sleep schedule you should try to eat your last meal at least three hours before youre trying to go to sleep. Avoid any large snacks after this time as well, if possible. Tip: Eat your last meal at least three hours before youre trying to go to sleep.

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How To Break A Bad Sleep Cycle

Your body has an internal clock that regulates when its time to fall asleep and when its time to wake up. This sleep-wake cycle is known as the circadian rhythm, and it works by naturally responding to changes in light. When it gets darker in the evening, this cues your body to release a hormone called melatonin that induces a feeling of sleepiness. In the morning, light prevents any further production of melatonin, helping you feel awake and energized.

Your circadian rhythm is what controls your overall sleep pattern. However, there are various factors that can contribute to throwing this rhythm out of balance. Factors that can disrupt your sleep cycle include:

  • Changes to your regular sleep schedule, such as staying up late one night or waking up much earlier than usual
  • Stress and anxiety
  • Family demands, such as childcare or caregiving
  • Travel, particularly across time zones leading to jet lag

Once your sleep cycle is thrown off, it can be challenging to get back on track. If youre having trouble falling asleep or tossing and turning all night, you may respond by staying up and finding something else to occupy your time. However, doing anything too physically or mentally-stimulating such as watching television, scrolling through your phone, or trying to get chores done late into the night can worsen sleep issues. You may become more anxious about not sleeping, and this forms a vicious cycle making the sleep problems worse.

The Path to a Better Nights Sleep

How To Fix Your Sleep Schedule: 14 Data

10 Ways to Naturally Reset Your Sleep Cycle

*This article is for general information only and is not intended to be medical advice. Consult your physician before taking any supplements, beginning any diet or fitness plan, or adopting any treatment for a health problem. Have you ever noticed that you tend to wake up at the same time when you are able to wake up naturally? You may also notice that you get tired around the same time every night. Your bodys internal clock instinctively knows when its time for sleep and when its time to wake. This 24-hour sleep/wake cycle is called circadian rhythm. Plants, animals, fungi and cyanobacteria all operate on a circadian rhythm and are often modulated by external cues like sunlight and temperature. For adult humans, this stimuli is light, so our circadian rhythms tend to follow the 24-hour light/dark cycle of the Earths rotation. Your circadian rhythm impacts not only your sleep schedule but how productive and focused you are throughout the day. However, your external environment and how well you take care of yourself can cause this rhythm to go out of balance. This can also happen when you travel or if you stray from your everyday schedule. Since disruption can result in negative consequences to your health and well-being, you should work to ensure your circadian rhythm is balanced. Here well cover some ways to reset your sleep schedule if you feel like your rhythm is off.

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How To Reset Sleep Cycle

This article was medically reviewed by Shari Forschen, NP, MA. Shari Forschen is a Registered Nurse at Sanford Health in North Dakota. She received her Family Nurse Practitioner Master’s from the University of North Dakota and has been a nurse since 2003.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 29,700 times.

Most people have a constant sleep cycle, which they may not think about until it gets disrupted. Sleep is regulated within your body by your daily circadian rhythm. There are many different components that contribute to this, including your genes, hormones, nerves, and body temperature.XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source Your sleep pattern can be disturbed because of an all-nighter, jet lag, insomnia, or changing work or school schedules. When your sleep cycle is disrupted, it can make it harder to get enough sleep at night to function during the day. Well walk you through tips to reset your sleep schedule so you can get back to sleeping normally every night.

Culprits Of Circadian Misalignment That Upset Your Sleep Schedule

As much as your circadian rhythm tries to guide your sleep schedule, life and other factors often get in the way, causing circadian misalignment. Working against your internal clock not only leads to a high sleep debt but also predisposes you to lower energy levels during the day and even chronic health risks over time. Below, we share the top causes behind circadian misalignment that are upsetting your sleep schedule.

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Fasting Followed By Consistent Mealtimes

Because digestion and metabolism can play a role in your level of sleepiness and wakefulness, you may need to adjust when you eat and what you eat. Typically, animals will adapt their circadian rhythms to match the availability of food. And, some research has shown that you can fast for 16 hours to help reset your internal clock. After this fasting level, it’s essential to stick to regular mealtimes because once your body expects food at a specific time, it helps promote circadian rhythm.

Dont Get Caught Napping

How to RESET Your SLEEP Cycle?

If youre trying to fix your sleep pattern, you might feel fatigued throughout the day. The temptation to nap can be strong, but it could prolong the problem. Napping is like hitting your sleep schedule with even more irregular snoozes.

Avoid napping during the day. If you absolutely have to, keep naps to less than 30 minutes and no later than midafternoon.

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Why Your Sleep Cycle Is Important

Consistent sleep cycles are linked to healthier daytime choices.

Having a consistent sleep schedule makes it easier to fall into restful sleep, Annie Miller, therapist at DC Metro Sleep and Psychotherapy tells CNET.

“Our brains respond very well to routines,” Miller says. “When we create healthy bedtime routines for ourselves, our sleep can greatly improve. And as your brain begins to associate bedtime with relaxation instead of stress, sleep will become easier.”

When you fall asleep faster and spend less time tossing and turning in bed, your overall sleep duration and quality improve, leaving you more rested and energized for the next day. “Regular, consistent sleep is the first line of defense in combating anxious or depressive thoughts or lack of energy” during the day, Dr. Max Kerr, dental sleep expert at Sleep Better Austin, tells CNET.

Plus, sleep stages are time-dependent, Dr. Kerr says, so inconsistent sleep schedules can “shortchange” your sleep stages and result in less time spent in the important REM and deep sleep stages.

Is Pulling An All

Yes, staying up all night is pretty bad for your health. Lack of sleep can increase the risk of:

  • High blood pressure
  • Diabetes
  • Kidney disease

You may have mood swings, irritation, poor cognitive function, weight gain, and risk of diabetes in the long run.

Not just that, it also blurs our ability to recognize emotions.

A 2019 study showed decreased motivation among the participants. It can affect your attention span. Without enough sleep, you may have the attention span of a goldfish.

Overall, pulling an all nighter is dangerous for your health.

Read this article to learn how to wake up early.

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Set A Consistent Routine

While a person adjusts to a new routine, they may feel tired and want to sleep longer on weekends or take naps in the daytime.

However, a suggests that recovery sleep does not help with sleep deprivation and may make an irregular sleep cycle worse.

According to the , most adults need 78 hours of sleep per night, while most teenagers need 810 hours.

Try to set a regular schedule, waking and sleeping at the same times every day.

If a person finds it difficult to achieve this, they can try gradually changing the times they go to sleep by 1530 minutes until they reach their goal.

Reduce And Limit Night Screen Time

10 Effective Ways To Reset Your Sleep Cycle

You’ve likely heard it before, but one of the best ways to help your body’s biological clock function properly is to put away our smartphones, tablets, laptops and turn off your TVs. Because all of these products produce blue lighta wavelength that will disrupt your body’s natural circadian rhythmsit’s essential to switch to either reading a book or some other form of relaxation in the evening.

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Avoid Eating Before Bed

Eating and drinking too close to bedtime particularly if alcohol is involved isnt the best idea if you want a good nights sleep.

Since your body operates more slowly while you sleep, itll have some trouble processing all that food and drink. Gas and indigestion can really mess with your slumber.

Whats the big deal about booze? Alcohol causes shallower, lower-quality sleep, so it wont be much help if youre trying to fix your schedule.

Whether Youre Coming Out The Other Side Of A Long Weekend The Clocks Have Changed Or Youve Been Making The Most Of Your Time Off With Some Well

Sleep. Its essential. Getting a good nights rest allows your body and mind to recharge, helping you to feel ready, refreshed, and alert for the day ahead. Without good quality sleep, were not only left feeling grumpy and unfocused – we could be putting our health at risk.

One in three of us suffers from poor sleep. When a bad nights sleep turns into a regular occurrence, we put ourselves at risk of a number of physical and mental health problems. If you find yourself watching the clock and longing for a nap, chances are, you arent getting enough sleep.

Knowing we need more sleep, and actually resetting our schedules can be two very different things. Long weekend nights can lead to our bed and waking times slipping further and further back. Well-earned days relaxing during our time off can result in us not feeling tired come bedtime, whilst the clocks going back each October or forward in March can leave us feeling groggy and confused.

As Counselling Directory member and professional counsellor Sue Stradling explains, creating a routine is key to getting a better nights sleep.

To help you get your sleep schedule back on track, the sleep experts from MatressNextDay have shared their guide to reset your body clock in three days.

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Create The Perfect Sleeping Space

A good sleeping environment is about more than just clean sheets. The space where you rest should be cool and dark. Thats because your body slows down when you sleep, and your body temperature becomes a degree or two cooler than it is in your waking hours.

A well-ventilated bedroom helps even out your internal and external temperatures, which is helpful for your circadian rhythm.

Also, because exposure to light makes your body think its time to wake up, you may want to get some blackout curtains or wear a sleeping mask.

Lack Of Focus And Concentration

How To Restore Your Sleep Cycle├░┬┤

When you are asleep, your brain removes all the debris and toxins collected during the day. Also, even with one night of avoiding sleep, microstructures in your brain can change. These two factors can lead to impaired communication between your brain cells.

This impaired communication hampers your ability to concentrate and work efficiently.

Some experts compare sleep deprivation with drunkness. For the same reason, sleep-deprived driving is considered risky.

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Adjust To A New Time Zone

For upcoming trips to faraway lands, you can set your biological clock in advance of your departure date. That way, when you arrive at your destination, youre already acclimated and ready to have fun .

To do this successfully, start shifting your bedtime a few days before your trip. For example, if youre going somewhere thats three hours ahead of your local time, go to bed an hour earlier each night for three consecutive nights. When you arrive at your destination, youll be on local time!

Want to see more? Check out our tips on how to prevent jet lag.

Are You On The Right Mattress For Your Needs

Everything we mentioned above assumes you arent sleeping on a bed that is so uncomfortable you spend all night tossing and turning.

It may surprise you to know we can actually pinpoint the best mattress for you based on your factors such as sleeping position, weight, body shape, and more.

For example, side sleepers tend to prefer softer mattresses. The plushness of a soft mattress helps alleviate common pressure points on their shoulders and hips.

Finding the right mattress for you will help you practice better sleep habits and, once your clock is reset, keep up a consistent sleep schedule.

Have you ever had to reset your sleep clock before? What tricks worked for you when trying to reset your sleep clock?

About the author

Rosie Osmun regularly contributes to the Amerisleep blog writing about topics including, reducing back pain while sleeping, the best dinners for better sleep, and improving productivity to make the most of your mornings. She finds the science of sleep fascinating and loves researching and writing about beds. Rosie is also passionate about traveling, languages, and history.

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Create An Ideal Sleeping Environment

The electronic devices arent the only things that need to be banished from the bedroom. You should also get rid of any light sources, so get darker curtains, and if you have an alarm clock with a bright digital display, turn it away from the bed, so its not shining on you while you sleep. Keep the bedroom at an ideal sleeping temperature, which experts agree is between 60 and 68 degrees.

Spend A Weekend Camping

Best Sleep Tips to Reset Your Sleep

When you spend a weekend outdoors in a tent, you will be subjected to light most naturally. Not only will the natural light wake you up early in the morning when the sun comes up, but your body will also likely start to get sleepy once the sun goes down. Additionally, when you’re outside camping, you will probably not have access to electronic devices and will not spend as much time in front of that blue light.

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How Do You Use This Trick

Simply stop eating during the 12-16 hour period before you want to be awake. Once you start eating again, your internal clock will be reset as though it is the start of a new day. Your body will consider the time you break your fast as your new “morning.”

For example, if you want to start waking up at 2:00 am, you should start fasting between 10:00 am or 2:00 pm the previous day, and don’t break your fast until you wake up at 2:00 am. Make sure you eat a nice healthy meal to jumpstart your system.

Another example: If you are traveling from Los Angeles to Tokyo, figure out when breakfast is served in Tokyo, and don’t eat for the 12-16 hours before Tokyo’s breakfast time.

Combined with other hacks to help you get more sleep and be more productive, you can quickly adjust to any time zone.

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