Tips To Help You Get Your Sleep Back On Track

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!