What to do if one’s sleep pattern is out of whack?
What to do if one’s sleep pattern is out of whack?
Many people try to make up for lost hours of precious nighttime rest during the day. But, as research shows, this method does not work, because daytime sleep does not meet the needs of our body. Today we will give you some tips that will help you cope with the problem and establish a routine.
- Watch the lighting.
The process of falling asleep is directly related to lighting. It is the light signal that transmits information to the brain that the body should prepare for sleep. Two or three hours before bedtime, try not to work on the computer and put away any gadgets, because they are a source of blue light, which is a powerful irritant for our brain. If you cannot yet get rid of the habit of falling asleep with your favorite smartphone, then try, at least, to turn on the night mode function (yellow light) on it.
- Do not eat at night.
A heavy dinner is a guarantee that you will have a long time to fall asleep and will wake up extremely painfully. Try to give up late feasts and tea parties. The ideal interval for our body between breakfast and dinner is 12 hours.
- Daytime sleep - no longer than 30 minutes.
In order to establish a routine, you need to give up daytime sleep. If you feel that your eyes are closing and your pillow is pulling you like a magnet, it is best to go out into the fresh air or do exercises.
In general, a daytime rest for 30-40 minutes will not negatively affect circadian rhythms but until the routine is established, you should not do this.
- Never hung up and rush.
Many people give up on themselves after several unsuccessful attempts to establish a routine. In fact, it takes about 30-40 days to adjust your regime. Change your schedule by 10-15 minutes a day until you achieve the desired result.
