Introduction
As we discussed earlier, our body operates on a circadian rhythm, influenced by factors like light, food, movement, and social interactions.
It is important for you to keep a healthy circadian rhythm. Because if your circadian rhythm is irregular, you’re putting yourself at risk for obesity and metabolic disease, diabetes, weight gain, depression and you will also increase your risk for all chronic diseases.
Now, here are 10 simple tips to help you transform your sleep!
Light
Exposure to natural sunlight in the morning helps set your circadian rhythm.
Conversely, avoid artificial light, especially the blue light emitted by screens, in the evening. This disrupts melatonin production and can make it harder to fall asleep.
In your phone's settings, you'll find the "dark" mode, which is activated as soon as the sun goes down. It not only reduces screen brightness, but also limits the diffusion of blue light emitted by light-colored backgrounds.
Smell
Certain scents like lavender, rose and bergamot can activate your parasympathetic nervous system, promoting relaxation
Using essential oils in a diffuser before bedtime can contribute to a calmer state of mind.
Temperature
Keep your bedroom cool, around 18 degrees Celsius, and opt for lighter covers. Your body naturally cools down during sleep, and maintaining a lower room temperature supports this process.
Stress
Chronic stress can disrupt your circadian rhythm, affecting sleep.
Engage in relaxing activities like reading, meditation or breathing exercises before bedtime to wind down and promote restful sleep.
The body scan is also an excellent technique for relaxing and clearing your mind. Focus your attention on your body sensations, starting with the tips of your toes, and scan your entire body all the way to the top of your head.
Sleep Schedule
Consistency is key. Stick to a regular sleep schedule, including wake-up times, to maintain a steady circadian rhythm.
Inconsistencies, like irregular sleep patterns on weekends, can throw off your body's natural rhythm.
Stimulants
Limit caffeine intake, especially in the afternoon, as it can linger in your system for hours.
Stimulants like coffee, certain types of tea and energy drinks can stay in your body for a long time, up to 6-8h.
So yes, your midafternoon coffee might well be the reason you can’t fall asleep at 10pm... Consider alternatives to boost energy, such as short walks or stretching.
Alcohol
While it may induce drowsiness initially, alcohol disrupts the sleep cycle, leading to poor-quality rest. Minimize alcohol consumption, especially close to bedtime.
Drinking and Dining Timing
Consume most fluids earlier in the day to avoid disruptions during the night. Late-night drinking increases the likelihood of waking up to use the restroom. For food, it’s the same secret; avoid eating late at night or just before going to bed – your body will be focused on digesting and not sleeping. Clear as mud, no?
Physical Activity
Exercise, like stimulant drinks, raises metabolism and hormones, taking hours to normalize.
Evening sports close to bedtime may disrupt sleep, so consider adjusting the timing or type of activity.
Not everyone is affected similarly, so experimenting with alternatives, like an early morning run, can enhance sleep benefits.
Noise
Noise can be a significant sleep disruptor. Consider using earplugs if you're sensitive to sounds that may hinder your ability to fall asleep or stay asleep.
Conclusion
It might seem like a lot to consider but identifying and adjusting these factors one at a time can make a significant difference.
Start with the aspect that seems most relevant to your situation and track changes over a few days.
Gradual adjustments can lead to improved sleep quality without overwhelming your routine.
So, ready for bed?