How to restore sleep patterns?
A person spends a third of his life in a dream.Every body has his own sleep patterns. It often happens that the regime is out of order: in the evening it is difficult to fall asleep or sleep patterns, in the morning it is impossible to force yourself to get up by the alarm clock. What to do when sleep patterns are disturbed?
There may be several reasons for this – stress, change of time zone, chronic diseases. In any case, it is important to quickly return to normal rhythm. After all, bad sleep inevitably leads to other problems. Not being able to rest normally, a person becomes irritable, his performance decreases, immunity falls, and constantly experienced stress can develop into depression. What will the experts answer us: how to restore the sleep mode?
10 ways to restore sleep patterns
Maintain a Regular Schedule for sleep patterns
Everyone knows the importance of a daily routine and sleep patterns. Lie down and wake up every day at the same time, and soon the body will tune in to awake or rest at the “right” hours. True, if you are used to going to bed long after midnight, you will not be able to change the regime in one day.In this way your sleep patterns disturbed.So, Shift the time by 20-30 minutes every day, and resist the temptation to sleep longer on weekends – your schedule will be disrupted again. The general rule is that the time of getting up and going to bed should not differ more than half an hour from day to day.
Choose lighting It
should be dark in the bedroom at night. The fact is that melatonin, a hormone that ensures normal sleep, is produced only in complete darkness. At the same time, production of cortisol, the “stress hormone”, decreases in the dark and rises in the daytime. Our body is sensitive to changes in illumination, perceiving light as a signal to wake up. Even dim light (such as from a backlit watch) is enough to disrupt sleep. So remove bedside lamps, glowing gadgets, and blackout curtains from your bedroom.
Maintain Your Daily Physical Activity for sleep patterns
In addition to the obvious health benefits, regular physical activity can help relieve sleep problems. People who play sports fall asleep faster, sleep better and wake up less often at night because their levels of serotonin, the “happiness hormone”, rise. It is better to go in for sports in the morning or afternoon. If you only have time for training in the evening, finish them no later than 3-4 hours before bedtime.
Monitor your diet to maintenance sleep patterns
If you have insomnia, review your diet. In the afternoon, refrain from “heavy” food (this, for example, fatty foods). It is not necessary to “accumulate hunger” during the day, so that later you can eat up at night. It is better to build a daily ration so that no more than 20% of the total calories are consumed for dinner. Another tip: to normalize sleep patterns, eat dinner no later than 3-4 hours before bedtime. If you can’t go to bed on an empty stomach (sometimes it is difficult to fall asleep due to hunger), have a small snack before bed. The key word here is “small” – just a serving of yogurt or a handful of nuts and dried fruits.
Listen to soothing music
Research has shown that soft, relaxing music can significantly improve sleep patterns quality and reduce stress levels. Listening to this kind of music before bed will help you relieve the stress of a hard day and get into relaxation mode. But doctors do not recommend falling asleep under a TV or audio player.
Caffeine is a powerful nervous system stimulant that helps the body invigorate. Many people need it in the morning, but a cup of coffee in the afternoon can disrupt your sleep plans. By the way, caffeine is found not only in coffee, but also in tea (including green tea), cocoa, chocolate, coca-cola and energy drinks. If you’re trying to get your sleep going, avoid these foods after lunch.
Put away gadgets
All parents know that after watching cartoons, children become excitable, moody and do not sleep well at night and do not follow sleep patterns.. Gadgets work in the same way for an adult. If you usually watch TV, play video games, or surf on social media in the evening, try to change your habits and remove gadgets from your life at least an hour before bed. Read a book, and if you are completely unbearable without a TV, watch a light comedy.
Avoid Daytime Sleep for better sleep patterns
Sometimes we are tempted to take a nap after lunch. It might be a good idea to “reboot” and get back to work with renewed vigor. There are only two restrictions: the daytime sleep should be short (no more than 15 minutes) and not start later than 16-00 – otherwise you will not fall asleep in the evening and your sleep patterns is irregular.It is not good for your healthy life. But for people of the older generation, daytime sleep is often necessary. Elderly people find it difficult to align their sleep schedule, as the body produces less melatonin with age, and the quality and duration of night sleep decreases. And a nap can be a solution to the problem. Here you will find additional tips on how to deal with insomnia in this case.
Try yoga Yoga
classes, especially meditation and breathing practices, help you relax and find inner harmony, which greatly improves the quality of sleep. As with sports, regularity and consistency are important in yoga practice.
Reduce the temperature in the bedroom
One of the most common causes of insomnia or sleep patterns is the wrong temperature . Doctors believe that it is optimal when the bedroom is no warmer than 18-20 degrees. Also, do not go to bed in a stuffy room: be sure to ventilate the bedroom before bed and, if possible, leave the window ajar overnight.
What if you are unable to restore sleep mode?
If you follow our recommendations, but you cannot correct the situation on your own, see your doctor. Sleep problems can be a sign of a medical condition that you are not aware of. The doctor will conduct the necessary examinations and help you return to normal rhythm as quickly as possible and without damage to health.