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Tips To Help You Fix Your Sleep Schedule

Tips To Help You Fix Your Sleep Schedule

Do you ever go to bed and then lie in the dark for what seems like hours, unable to fall asleep? Do you have trouble falling asleep and then waking up at odd hours, unable to return to sleep?

If you responded yes to one or both of these questions, it's time to get your sleep pattern in order.

GETTING TO KNOW YOUR CIRCADIAN RHYTHM

The 24-hour cycle of functions in your body is known as your circadian rhythm. The internal clock in your brain is in charge of the circadian rhythm.

The sleep-wake cycle is an important part of your circadian rhythm, which is influenced by your routines and surroundings. It's also affected by the time of day and night.

Your brain signals your system to stay aware and awake if there is light in your environment, especially natural light. When it's dark, though, your brain sends out melatonin and other "sleep" signals.

This technique worked well in the past, when contemporary conveniences such as cellphones, tablets, and electricity were not available. Today, however, such is not the case.

GETTING YOUR SLEEP SCHEDULE RIGHT

If you don't think your problem, such as narcolepsy or sleep apnea, requires medical attention but you still can't get a good night's sleep, there are some things you can do to help.

ESTABLISH TIMES FOR GOING TO BED AND GETTING OUT OF BED.

Even on weekends, it's critical to go to bed and wake up at the same time every day. This will assist you in anchoring your time to your circadian pattern of sleeping and waking. It will also make it easier for you to fall asleep and wake up.

TURN OFF DEVICES 30 MINUTES BEFORE GOING TO BED

When it's time to go to bed, your body will start secreting melatonin. Blue light from a television, iPad, or phone, on the other hand, can interfere with melatonin's soothing effects. This is why it's critical to turn them off well before you plan to sleep.

CONSIDER CBD AS A SLEEP SUPPLEMENT

Your Endocannabinoid System is in charge of keeping your circadian rhythm in check. The system is responsible for a variety of bodily activities, including sleep, mood, and appetite. CBD may aid in falling and staying asleep, according to certain studies.

CAFFEINE IN THE AFTERNOON SHOULD BE AVOIDED.

While this may seem reasonable, if you're fatigued, you're probably reaching for anything with caffeine. The later you consume it, though, the more likely it is to interfere with your ability to obtain a decent night's sleep.

AVOID EATING OR DRINKING BEFORE GOING TO BED.

Make sure you have your final meal many hours before going to bed. This provides your digestive system enough time to do its job before you try to sleep. Additionally, consuming alcohol can disrupt your circadian cycle.

RESTORING A GOOD SLEEP PATTERN

Keep the advice and information presented here in mind if you wish to regain your sense of well-being. Taking the appropriate measures and making a few tweaks to your routine will pay off, allowing you to fall asleep faster and sleep longer.

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