Do you ever go to bed and then lie in the dark, unable to fall asleep for what seems like hours? Do you go to sleep easily, then wake up at random times, unable to go back to sleep?
If you answered yes to one or both questions, it’s probably time to take steps to fix your sleep schedule.
Understanding Your Circadian Rhythm
Your circadian rhythm is the body’s cycle of functions during 24 hours. The mastermind of the circadian rhythm is your brain’s internal clock.
The sleep-wake-cycle is one of the most important components of your circadian rhythm, which takes cues from your routines and environment. It is also tied to when it is daylight and dark outside.
If light is in your environment, especially natural light, your brain tells your system to stay alert and awake. However, when it is dark, your brain sends out melatonin and other “time for sleep” signals.
In the past, when modern conveniences like smartphones, tablets, and electricity were not around, this was an effective system. However, today, that’s just not the case.
Fixing Your Sleep Schedule
If you don’t believe that your issue needs a doctor’s input, such as narcolepsy or sleep apnea, and you still can’t get a good night’s rest, there are some steps you can take to improve this.
Set Times for Going to Bed and Getting Up
It’s important to go to bed and get up at the same time each morning, even on the weekends. Doing this helps you anchor your time to being asleep and awake in your circadian rhythm. It will also help you fall asleep and wake up more easily.
Turn Devices Off 30 Minutes Before Bed
When the time for bed is getting close, your body will begin to secret melatonin. However, blue light produced by a television, tablet, or phone can interfere with melatonin’s calming benefits. This is why turning them off well before you intend on going to sleep is important.
Consider CBD for Sleep
Your Endocannabinoid System is responsible for regulating your circadian rhythm. The system works to maintain various body functions, such as sleep, mood, and appetite. According to some research, CBD may help with falling asleep and staying asleep.
Avoid Caffeine Late in the Afternoon
While this may make sense, if you are tired, there’s a good chance you are reaching for something with caffeine in it. However, the later you consume this, the more likely it will interfere with your ability to get a good night’s rest.
Avoid Eating or Drinking at Bedtime
You should ensure your last meal is several hours before your bedtime. This gives your digestive system plenty of time to work before you try to go to sleep. Also, if you drink alcohol, it can upset your circadian rhythm.
Restoring a Pattern of Good Sleep
If you want to start feeling well-rested once again, be sure to keep the tips and information here in mind. Taking the right steps and making a few changes to your routine will pay off and help you go to sleep faster and stay asleep longer.