In the beginning of the twentieth century, when most people first began to think of taking medications for various diseases, one of the medicines that was prescribed most often was “how can you adjust your sleep schedule”. This question was important because it was realized that one of the greatest dangers of taking medications for various illnesses was the possibility of becoming dependent on them. In the middle part of the twentieth century, “sleep aids” became more popular and doctors were recommending them often. “How can you adjust your sleep schedule?”
Our internal clock or circadian rhythm is responsible for our daily rhythms. People with normal sleep patterns are active during the day, while those who have irregular sleep patterns are less active throughout the day. Circadian rhythms also dictate the timing of our body’s internal alertness system which in turn controls our reaction time. When our internal clocks are set out of sync, problems begin to arise.
So how can you adjust your sleep routine? It begins with a healthy sleep habit. A healthy sleep routine includes regular bed times, light exposure before bedtime, and avoiding the use of medications which can disrupt the internal circadian rhythm. Once you are aware of the basics of a healthy sleep habit, the next step is to create a healthy sleep environment. In this article, we’ll explore some simple tips that will help you achieve a healthy sleep routine.
Avoid taking in caffeine and other stimulants before bedtime. Caffeine can disrupt the wake-up circadian rhythm and can interfere with the ability of the body to wake up at a normal time. Exercising or engaging in exercise activities prior to bedtime or taking a nap can help to promote a good night’s rest.
Many people are unaware that stress can play a significant role in contributing to falling asleep at night. Reducing stress levels and clearing the mind can have a positive impact on your ability to establish a healthy sleep routine and the quality of your wake-up hours. Consider learning some stress management skills such as meditation or yoga to help you reduce stress during the day and help you fall asleep at night.
The internal clock of the human body does not work like an external clock radio. It does not go off and on like a conventional radio. Rather, it is set primarily to detect irregularities in the day-night cycle and adjust the internal clock to ensure a proper and consistent sleep timetable. The internal clock does not get reset by external stimuli, unlike the external clocks we often associate with our daily life.
Many people try to make their own adjustments to their daily routine and often end up failing. Trying to make adjustments to your routine without a proper plan and a proper measurement system is nearly impossible. Fortunately, there are tools available that can help you track your progress and establish a new sleep schedule that works for you. These tools are used primarily to measure wake-up time and to establish a new daily “tune-up” of the body clock.
If you find that your current sleep habits are not conducive to a good night’s sleep, consider using one of these tools to help you make quick and easy adjustments that can have a profound effect on your health. How can you adjust your sleep routine? By understanding your body’s circadian rhythm, you can quickly establish a healthy sleep regimen that will reward you with a rejuvenating day and a better night of sleep. You simply need to learn how to read your body’s internal clock and adjust your routine accordingly.