How To Reset Sleep Cycle – One type of rest that can relax the body and mind is sleep. But unfortunately many people are having problems with this activity. Waking up with a tired body and a dizzy head is a sign that your sleep is not quality.
Yes, it is the matter of sleep is not the quantity that matters, but the quality. This problem is often experienced by those in productive age. If you want to get quality sleep, then first know the healthy sleep cycle. That way you can still get quality sleep even if you don’t have much time.
Poor sleep quality can be associated with a decrease in the immune system, an increased risk of obesity, cardiovascular disease, cancer, as well as other higher incidences of mental illness, such as depression and anxiety disorders. To avoid this happening, here are several tips How To Reset Sleep Cycle.
How To Reset Sleep Cycle
Determine how much sleep you need.
Different age groups require different bedtimes. For example, children aged 6-13 should sleep at least 9-11 hours at night, while teenagers aged 14-17 should sleep at least 8-10 hours at night. Meanwhile, young older aged 18-25 should sleep 7-9 hours each night.
Take Advantage of Natural Light
At night, be sure to avoid bright light, especially fluorescent lights located overhead, as well as light from the electronic device screen, at least an hour before bedtime. The blue light from the television, laptops, tablets, and mobile phones has been shown to greatly disrupt the natural processes of human sleep.
The best advice is to not include the electronic device in the bedroom, or at least keep it out of reach close to the bed. When it’s time to wake up, turn on some bright lights and open the window curtains for sunlight to enter.
Sunlight is one of the best cues for the body and mind to wake up immediately. Try to limit sleep time if possible, at least turn on the light immediately before turning off your alarm.
Get used to sleeping and waking up at the same time
Every day you may have different activities. Even so try to sleep and wake up at the same time. Set your schedule as best you can get home before bedtime arrives.
Waking up in the middle of the sleep cycle, for example, in the phase three deep sleep cycles, often makes you dizzy and unwell. Usually the normal sleep cycle lasts about 90 minutes. So, if you sleep at 10:30 p.m., try to wake up at 6 a.m. or 7:30 a.m. and see how you feel.
Exercise has been shown to improve sleep quality by increasing the proportion of time spent in the stage of deep sleep, as well as increasing the overall duration of bedtimes. The resulting release of endorphins can also relieve stress and anxiety, improve mood, while reducing chronic pain. Align your workout time with your own routine, do not overdo it because it can actually cause insomnia.
Bad Effects Of Insomnia
Manage stress levels throughout the day
High stress levels can lead to increased cortisol levels and reduce melatonin production. It interferes with the internal body clock. To cope with stress, you can do yoga, jogging, meditation, reading, gardening in a daily routine.
Consume snacks at dinner
According to Ayurveda, eat according to the internal body clock to avoid inflammation and an imbalance of the microbiome. This means one should avoid a heavy dinner at night.
Enjoying dinner can cause indigestion and it can interfere with sleep patterns. In addition, the intestine is responsible for producing serotonin, which is converted into melatonin, the hormone that regulates the sleep-wake cycle. Heavy dinners also cause bottlenecks in serotonin production.
Thank you very much for reading How To Reset Sleep Cycle, hopefully useful.