Do you ever wonder why you always feel sleepy almost the same time each night? And if you wake up naturally, you do so around the same time unless you’re working late or traveling.
Through evolution Humans developed the circadian rhythm – a 24-hour internal body clock.
The Circadian rhythm knows when to sleep and wake up. And any interference to your sleep schedule will result in poor sleep.
Major Factors That Affect Your Sleep Schedule?
-Shift work
-Traveling between different time zones
-Pushing an all-nighters
-Exposure to artificial light
Now that you know the causes, here is how you reclaim your sleep schedule back with Mintal Tracker.
Tips to Help You Fix Your Sleep Schedule
5 Ways to Fix Your Sleep Schedule
a) Don’t Nap – Napping tends to cause shorter nighttime sleep the following night. Napping is the start of a negative sleep schedule cycle. To have a quality sleep and reclaim your normal sleep schedule, don’t nap.
b) Develop a routine and stick to it – Develop a sleep schedule that fits your lifestyle. Slowly implement steps and develop behaviors that promote your desired sleep pattern. If you follow a routine, your sleep schedule will change.
c) Limit coffee and tea intake after lunch – coffee and tea contain caffeine – a mild stimulant that interferes with the quality and quantity of sleep.
Also, sodas, energy drinks, energized water, and chocolate has caffeine. So take less or avoid.
d) Exercise Regularly – Regular exercise improves your circadian rhythm and promotes quality sleep.
e) Avoid Blue light – screens from electronic devices emit blue light. Light rays that suppress the production of melatonin – a sleep hormone. Blue light has a negative impact on the circadian rhythm.
