Health & Medical Mental Health

How to Adjust the Sleep Cycle

    Sleep Cycle

    • 1
      A sleep diary can track patterns to help adjust sleep cycles.diary and pen image by Alison Bowden from Fotolia.com

      Record your sleep patterns in a sleep diary. Make note of when you go to sleep, how long you sleep, when you wake up and how you feel.

    • 2). Adjust your sleep schedule by establishing a regular bedtime and wake time to help you get in sync with your circadian clock, the part of your brain that drives your sleep patterns. Set a wake time that is an interval of 90 minutes so that you do not wake up during the deeper stages of your sleep cycles, the Helpguide website recommends. Count in 90 minute intervals from the time you go to bed until about the time you want to wake up. For example, if you go to bed at 10 p.m., you will want to wake up at 5:30 a.m. to get a better sleep instead of 6 a.m. or 6:30 a.m. By waking up earlier you will find it easier to get up and will feel more refreshed than if you slept longer. Stick to this schedule even on weekends.

    • 3
      Sunlight helps reset sleep rhythms.Sun image by KPICKS from Fotolia.com

      Get outside each day in the sunlight for 30 minutes, the National Institutes of Health recommends. Light and darkness help regulate circadian rhythms and help the body reset itself. If you are a late sleeper, get outside in the morning to help you get used to getting up earlier.

    • 4). Avoid napping after 3 p.m. Napping in the daytime can make it harder to sleep at night and robs you of much-needed sleep. If necessary, nap only for 10 to 15 minutes during the day.

    Relaxation

    Food and Drink

    • 1
      Coffee is a stimulant that may disrupt sleep.coffee image by Horticulture from Fotolia.com

      Avoid caffeine and alcohol in the evenings. Caffeine in foods such as chocolate, colas, teas and coffee can take up to eight hours to cycle through the body, keeping you wide awake, The National Institutes of Health notes. Similarly, stimulants such as alcohol and nicotine disrupt sleep patterns. Alcohol may wake you up during the night when its effects wear off, causing nightmares or sweats. Likewise, nicotine will interfere with sleep.

    • 2). Stop eating two hours before bedtime. Do not eat large meals, which may cause indigestion. Instead, eat a light meal or snack and a glass of milk, a proven relaxant, according to Cleveland Clinic. Also, avoid spicy foods if you are prone to heartburn.

    • 3). Do not drink too many fluids at night. This will interrupt your sleep, waking you to urinate frequently.

    Exercise

    • 1
      Exercise reduces stress and leads to better sleep.exercise at the beach image by Pix by Marti from Fotolia.com

      Establish a regular exercise routine to help reduce stress and promote sleep quality.

    • 2). Choose an exercise routine that is not too strenuous. Aerobic exercise is beneficial in helping you fall asleep faster, states the Mayo Clinic. Avoid high-intensity exercise or resistance training.

    • 3). Stop exercising six hours before bedtime. Exercising before bed makes it harder for your body to relax and is linked to insomnia, according to the American Academy of Sleep Medicine.

SHARE
RELATED POSTS on "Health & Medical"
Notes on Panic Attack Symptoms
Notes on Panic Attack Symptoms
How to Tell People "No" With More Confidence
How to Tell People "No" With More Confidence
Anxiety Symptom - What Are Anxiety Symptoms and How to Beat Them
Anxiety Symptom - What Are Anxiety Symptoms and How to Beat Them
Help Techniques in Counseling Teens With Low Self-Esteem
Help Techniques in Counseling Teens With Low Self-Esteem
Inexplicable Child Tantrums - Could They Be Bipolar Disorder?
Inexplicable Child Tantrums - Could They Be Bipolar Disorder?
5 Steps to Staying Mentally Sharp and Preventing Alzheimer's Disease
5 Steps to Staying Mentally Sharp and Preventing Alzheimer's Disease
Anger Management: Dealing With Frustration
Anger Management: Dealing With Frustration
What Really Is a Dependency
What Really Is a Dependency
The 5 Brainwave Frequencies
The 5 Brainwave Frequencies
The Best Drug Prevention
The Best Drug Prevention
Study Probes Suicide, Antidepressants
Study Probes Suicide, Antidepressants
Try These All Natural Strategies for Managing Panic Attacks
Try These All Natural Strategies for Managing Panic Attacks
Emotions and Logic - Strange Bedfellows?
Emotions and Logic - Strange Bedfellows?
Living With a Bipolar Wife
Living With a Bipolar Wife
Signs of Classic Autism
Signs of Classic Autism
Citalopram Ineffective in Children With Autism
Citalopram Ineffective in Children With Autism
Alcohol & Codeine
Alcohol & Codeine
Prerequisites to a Ph.D. Program in Psychology
Prerequisites to a Ph.D. Program in Psychology
Abused Children may have Hidden Head Injuries
Abused Children may have Hidden Head Injuries
Cognitive Behavioural Therapy (CBT) and Negative Core Beliefs (NCBs) - Identification
Cognitive Behavioural Therapy (CBT) and Negative Core Beliefs (NCBs) - Identification

Leave Your Reply

*