Your internal clock alternates between sleep and wakefulness throughout the day. This circadian rhythm is defined as a 24-hour sleep-wake cycle. The hypothalamus, a region of the brain, is where your internal clock is kept. It reacts to environmental cues that tell your body that it’s time to sleep. Your circadian rhythm can be thrown off by various factors, including jet lag, traveling across time zones, shift work, and all-nighters. Fortunately, there are ways to enhance your sleep hygiene and reset your internal clock. Here are some techniques to regulate your sleep schedule to get back to getting a decent night’s sleep and waking up refreshed at your desired time.
- Melatonin and CBD
Melatonin is a hormone that controls your sleeping pattern and is produced naturally by the pineal gland in the brain, but it can also be purchased as a supplement. Because it promotes relaxation, it is frequently used as a sleep aid by those suffering from jet lag or insomnia.
Melatonin is generally considered safe when used at the recommended dose. Always pay attention to the directions.
CBD has been shown in studies to help fight anxiety, pain, and many other maladies. These maladies can affect your ability to achieve and maintain sleep. A quality CBD oil dose an hour before bed may help guide your body into the relaxed state needed for sleep.
Consult your doctor before using either CBD or melatonin if you’re on any other medications or have any other health issues.
- Control the Light
Planning your light exposure is one of the most effective techniques to improve your sleep routine.
Your brain stops manufacturing melatonin, the sleep hormone when you are exposed to light. You will feel more awake and aware as a result of this.
Darkness causes your brain to produce more melatonin, making you sleepy. Exposing yourself to light in the morning can help you wake up. Open the curtains, go for a walk, or sit on the porch and relax.
To get ready for sleep, turn off or dim bright lights at night. Laptops, smartphones, and televisions with glowing electronic screens should also be avoided because they can stimulate your brain for several hours.
- Work Out
Regular exercise is one method to reset your internal clock. Your biological clock controls the majority of your tissues, including skeletal muscle. As a result, when you exercise, your muscle responds by synchronizing your circadian rhythm.
Exercise also promotes the generation of melatonin, which aids with sleep.
Thirty minutes of moderate aerobic activity the same night may improve your sleep quality. Regular exercise, on the other hand, will yield the best outcomes. At least five times a week, aim for 30 minutes of moderate aerobic activity.
Keep in mind that evening exercise can cause your body to get overstimulated. Work out at least one to two hours before bedtime if you wish to exercise at night.
- Control the Temperature
Your body temperature decreases just before bedtime to prepare for sleep. A chilly bedroom temperature of 60 to 67 degrees Fahrenheit will help you relax and fall asleep.
According to a National Institutes of Health study, one of the essential aspects of getting quality sleep is the temperature of the room where you sleep.
Adjust your thermostat if the temperature drops below 54°F or rises above 75°F, as this may disturb your sleep.
An air conditioner or fan can be used in the summer, while in the winter, a space heater can be used. These also have the added benefit of producing white noise.
- Maintain a Schedule
It’s easier to fix your sleep routine if you first create one. Set a bedtime and a wake-up time for yourself. Even on weekends or days off, stick to these schedules. Having a late night or sleeping extra in the morning for more than one to two hours is not recommended.
Your internal clock might build a new routine if you stick to a regular schedule. You’ll easily be able to fall asleep and wake up after a while.
Taking just a few extra steps in your daily routine can have beneficial effects on your sleep and help regulate your sleep schedule.