Everyone has something called a
circadian clock. It's like your inner alarm clock. It helps you fall asleep
each night and wake up the next morning.
Sometimes we can throw our inner alarm clock off and mess
up its normal rhythm. For instance if you start working night shifts or you
just sleep all day and stay up all night just because you have nothing else better to do. Doing this for a couple days can
throw your body off schedule and once you get out of step, it can be
harder to fall asleep or wake up at the right times again.
Use these tips to help get your sleep back on
track.
1. Stick to a Routine
Try to go to bed at the same time and do the same
activities every night before bed. You need to prep your body for bed. It needs
cues to let it now that it's time to fall asleep. Don't just wait for it to
crash.
To prepare your body for bed, do something to relax like
listen to calm music,meditate, or read a book.
2 & 3 Keep Nights Dark and
Mornings Bright
Light tells your body's inner clock that it's time to
wake up. You can help this process by opening shades in the morning or by
turning on bright lights. If you have time take a walk in the sunshine. At
night dim the lights in the house and switch cellphones to night mode. Devices
give off blue light which makes your brain alert.
4. Get A Work Out In
Exercise not only builds muscle but it also improves sleep.
People who exercise at least 150 minutes a week sleep better at night and feel
more alert during the day.
*Bonus Content Lack of sleep can also affect the hormones in your body that regulate hunger(ghrelin and leptin) and can stimulate your appetite making you think you're hungry. SO GO TO SLEEP!
