Remember the days when we had a fixed time to go to bed as a kid? Well, life is not like that anymore for most of us. Although almost everything about our lives has changed, our sleep cycles have probably gone through the biggest change!
We neither go early to bed anymore nor do we rise early. We can’t really say that it is working well for us. Waking up groggy, skipping breakfast, reaching work late and ditching the evening fitness programs is an everyday picture for us, and our sleep-cycle is at the center of all this chaos.
Now that we admit that our sleep-cycle has gone haywire and that we badly need to restore it to its usual condition in order to lead a healthy and normal life, let’s take a look at five easy ways we can restore our sleep cycle!
1. Adjust the Lights
According to specialists, our mornings should be bright and our nights dimly lit. So, when you wake up in the morning, pull your curtains aside and let the sunshine stream into your room. Take a walk in the sun- get down one stop early and walk to the office. And at evening, stay away from brightly lit rooms. Stay away from any device screens since screens give off blue light that keeps our brains alert. Let the brain know that it’s time to go to bed.
2. Caffeinate Yourself at the Right Times
3. Stick to the Schedules
Make a mental schedule of going to bed at a specific time, and waiting up at a specific time. The first few days will be hard, yes, and that might include staying in bed, wide awake, for hours. You’ll get into the habit, and before you know it, you will be sleepy at the right times and wide awake at the right hours.
4. Right Workouts at the Right Times
Physical exercise can not only keep you in shape but can also improve sleep. According to research, a workout of 20 minutes a day can keep you alert during the entire day and get you a good night’s sleep. But you need to careful about which workouts you are doing and at which times. You should always keep the intense workouts for the mornings and afternoons. The evenings can be made more pleasant with calming exercises.
5. Take Big Meals Early
Not only does your brain needs a signal from you regarding sleep-time, other organs need signals too! Take big meals during the day when the stomach, intestines, liver and kidneys can work furiously. Instead of a big dinner, however, take a light supper, signaling your organs to slow down, and get ready for some rest.
Getting back old habits or forming new ones always take time and consistency. With some patience and routine, the good old sleep-cycle can be easily brought back!