How to Reset Your Sleep Cycle
If you find your self in a sleep cycle that’s getting out of hand, it can be difficult to get it back on track. However, these strategies may help gradually get it back to its normal state and let you have a healthy sleep cycle once again:
1. Keep a regular routine at bedtime and wake up at the same time every morning.
A healthy sleep cycle depends on an established routine. Sticking to your habits like having a warm shower or listening to soothing music, an hour at least, before bedtime makes your body aware that it’s time to sleep. Also, get to bed at the same time each night.
2. Wake up at the same time every morning and make it a habit to exercise.
Getting up at the same time every morning coupled with regular exercise would make your body reach a level of tiredness earlier at night; thus, making you fall asleep easily. Exercising daily leaves you feeling more invigorated in the morning.
If this is quite challenging for you, alarm clocks can effectively push you to stick with your waking up schedule.
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Ranked first is the Philips SmartSleep HF3520/60 Wake-Up Light Therapy Alarm Clock with Colored Sunrise Simulation and Sunset Fading Night Light, White. Click on its link for more product details:
3. Make use of available lights.
Expose your self to the natural light coming from the sun the moment you wake up to let your body know your day has started. At night time, turn bedroom lights low and turn off electronic devices to send a signal to your brain that it’s time to wind down and fall asleep. Perhaps, the best item you can add to your bedroom and switch on during bedtime is Lighting Science DX-2314A HealthE Goodnight Bedside Table Lamp from Amazon.
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4. Keep other tasks outside your bedroom.
Any work unrelated to sleep should be done outside of your bedroom. Free your mind from any distraction to have a peaceful and undisrupted slumber.
5. Take smart naps.
Taking short afternoon naps can help you sustain the rest of the day when you feel unusually tired. Keep your naps at 20 minutes as the maximum so it won’t be hard to do doze off at night.
6. Do not take coffee late in the day.
Don’t take caffeine at least 6 hours before bedtime. Having a cup of coffee late in the afternoon will obviously make you wake up in the evening resulting in poor sleep quality and quantity. Swap out your cup of coffee for a decaffeinated one to ensure a good night’s sleep. Significantly, a cup of decaf at night can effectively protect your brain and body.
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7. Take necessary sleep aids but never rely on them.
In some instances, such as jet lags or new shift at work, take melatonin to help reset your sleep cycle. As melatonin is a hormone produced by the body naturally, it’s a helpful supplement that gets your sleep cycle back to its normal rhythm. OLLY Sleep Melatonin Gummy, All Natural Flavor and Colors with L Theanine, Chamomile, and Lemon Balm, 3 mg per Serving, 25 Day Supply (50 Count) is the best medicinal sleep aid in Amazon.
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