How can you fix your sleep schedule. What are the best ways to reset your circadian rhythm. How does light exposure affect your sleep-wake cycle. Why is relaxation important for better sleep. Can exercise help regulate your internal clock. How does room temperature impact sleep quality. What role does diet play in maintaining a healthy sleep schedule.

Understanding Your Circadian Rhythm and Its Impact on Sleep

The circadian rhythm, our internal 24-hour sleep-wake cycle, plays a crucial role in regulating our sleep patterns. This biological clock, located in the hypothalamus, responds to external cues that signal when it’s time to sleep or wake up. Various factors can disrupt this delicate balance, including shift work, all-nighters, jet lag, and traveling across time zones. Fortunately, there are numerous strategies to reset your internal clock and improve your sleep hygiene.

Harnessing the Power of Light to Regulate Your Sleep Schedule

One of the most effective ways to fix your sleep schedule is by carefully managing your exposure to light. The production of melatonin, the sleep hormone, is directly influenced by light exposure. When you’re exposed to light, your brain reduces melatonin production, making you feel alert and awake. Conversely, darkness triggers increased melatonin production, inducing drowsiness.

Morning Light Exposure

To jumpstart your day and reset your internal clock, expose yourself to light in the morning. This can be achieved through simple activities such as:

• Opening curtains or blinds as soon as you wake up
• Taking a morning walk outdoors
• Enjoying breakfast on the porch or balcony

Evening Light Management

As bedtime approaches, it’s crucial to create an environment conducive to sleep by reducing light exposure:

• Dim bright lights in your home
• Avoid using electronic devices with glowing screens (computers, smartphones, televisions) for at least an hour before bed
• Consider using blue light-blocking glasses if you must use electronic devices in the evening

The Role of Relaxation in Improving Sleep Quality

Stress and anxiety can significantly impact your sleep quality by increasing cortisol production, the stress hormone that promotes wakefulness. Incorporating relaxation techniques into your bedtime routine can help reduce stress and prepare your body for sleep.

Effective Relaxation Techniques for Better Sleep

Try incorporating some of these calming activities into your evening routine:

1. Gentle yoga or stretching exercises
2. Meditation or mindfulness practices
3. Deep breathing exercises
4. Journaling to clear your mind
5. Sipping caffeine-free herbal tea

The Impact of Napping on Your Sleep Schedule

While naps can be tempting, especially when your sleep schedule is disrupted, they can interfere with your ability to fall asleep at night. Long naps may also lead to grogginess, a result of waking up from deep sleep. If you must nap, follow these guidelines:

• Limit naps to less than 30 minutes
• Avoid napping after 3 p.m. to prevent disruptions to your nighttime sleep
• Consider a “coffee nap” – drinking a cup of coffee before a short nap can help you feel more alert upon waking

Leveraging Exercise to Reset Your Internal Clock

Regular physical activity is a powerful tool for resetting your internal clock and improving sleep quality. Exercise influences your circadian rhythm by aligning your skeletal muscle tissue with your biological clock. Additionally, it promotes melatonin production, further enhancing your sleep quality.

Optimal Exercise Routines for Better Sleep

To harness the sleep-promoting benefits of exercise:

• Aim for 30 minutes of moderate aerobic activity at least five times a week
• Engage in exercise during the day or early evening, at least one to two hours before bedtime
• Consider activities like brisk walking, swimming, cycling, or dancing
• Incorporate strength training exercises to further regulate your body’s internal clock

Creating an Ideal Sleep Environment

Your sleeping environment plays a crucial role in determining the quality of your sleep. By optimizing your bedroom conditions, you can significantly improve your sleep schedule and overall rest.

Minimizing Noise Disturbances

Even during sleep, your brain continues to process sounds, which can disrupt your rest. To create a quiet sleeping environment:

• Keep televisions and other electronic devices out of the bedroom
• Use the “silent” mode on your cell phone or keep it in another room
• Consider using white noise machines, fans, or air purifiers to mask environmental noises
• Invest in high-quality earplugs if you live in a noisy area

Optimizing Room Temperature

Temperature plays a significant role in sleep quality. Your body naturally lowers its temperature to prepare for sleep, so maintaining a cool bedroom can enhance this process. Research from the National Institutes of Health suggests that the ideal sleeping temperature is between 60 and 67°F (15 to 19°C).

To maintain an optimal sleep temperature:

• Use air conditioning or fans during warm weather
• Employ space heaters or adjust central heating during colder months
• Choose breathable, temperature-regulating bedding materials
• Consider using a smart thermostat to automatically adjust temperatures throughout the night

The Importance of a Comfortable Sleep Surface

Your mattress and pillows significantly impact your sleep quality. Old or uncomfortable bedding can cause aches and pains, making it difficult to achieve restful sleep.

When to Replace Your Sleep Essentials

To ensure optimal sleep comfort:

• Replace mattresses approximately every 10 years
• Change pillows every two years
• Consider replacing bedding sooner if you wake up feeling stiff or uncomfortable
• Pay attention to how you sleep in other beds – if you find hotel beds more comfortable, it might be time for a change

Choosing the Right Mattress and Pillows

When selecting new sleep essentials:

• Consider your preferred sleeping position (side, back, or stomach) when choosing mattress firmness
• Test different pillow types to find the right support for your neck and head
• Look for materials that suit your temperature preferences (e.g., memory foam, latex, or hybrid mattresses)
• Invest in high-quality, breathable bedding to enhance comfort

Aligning Your Eating Habits with Your Sleep Schedule

Your eating patterns can significantly influence your circadian rhythm and sleep quality. By adjusting your meal times and food choices, you can support a healthy sleep schedule.

Timing Your Meals for Better Sleep

To optimize your sleep schedule through diet:

• Eat your last meal of the day 2-3 hours before bedtime to allow for proper digestion
• Maintain consistent meal times to help regulate your body’s internal clock
• Avoid heavy, spicy, or fatty foods close to bedtime, as they can cause discomfort and disrupt sleep

Sleep-Promoting Foods and Nutrients

Certain foods and nutrients can support better sleep:

• Tryptophan-rich foods (e.g., turkey, eggs, cheese) can promote melatonin production
• Magnesium-rich foods (e.g., nuts, seeds, leafy greens) may improve sleep quality
• Complex carbohydrates (e.g., whole grains, sweet potatoes) can help you feel sleepy
• Herbal teas like chamomile or valerian root may have calming effects

By implementing these strategies and making conscious efforts to regulate your sleep schedule, you can significantly improve your sleep quality and overall well-being. Remember that consistency is key when it comes to resetting your circadian rhythm, so try to maintain these habits even on weekends or days off. If you continue to struggle with sleep issues despite these interventions, consider consulting a healthcare professional or sleep specialist for personalized advice.

How to Fix Your Sleep Schedule: 12 Tips

Throughout the day, your internal clock rotates between sleep and wakefulness. This 24-hour sleep-wake cycle is known as our circadian rhythm.

Your internal clock is located in a part of the brain called the hypothalamus. It responds to external cues that tell your body it’s time to go to bed.

Sometimes, your circadian rhythm can get thrown off due to:

• shift work
• all-nighters
• jet lag
• traveling across time zones

Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.

Here are 12 ways to work your way back to a good night’s sleep.

One of the best ways to fix your sleep schedule is to plan your exposure to light.

When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.

Darkness tells your brain to make more melatonin, so you feel drowsy.

In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch.

At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours.

Making time for relaxation might help you sleep better.

When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel.

Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.

Focus on calming activities, such as:

• yoga
• stretching
• meditation
• deep breathing
• journaling
• drinking caffeine-free tea

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night.

Long naps might also cause grogginess, which is the result of waking up from deep sleep.

If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.

One way to reset your internal clock is getregular exercise.

Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm.

Exercise also helps you sleep better by promoting melatonin production.

Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week.

Keep in mind that evening exercise can overstimulate your body. If you want to exercise at night, do it at least one to two hours before bedtime.

A quiet sleeping environment is a must for a good night’s rest.

Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.

To remove loud noises, keep your television out of the bedroom and turn it off before bedtime. Turn off your cell phone or use the “silent” setting.

If you live in a noisy neighborhood, white noise can help you get quality sleep.

White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:

• fan
• air conditioner
• humidifier
• air purifier
• white noise machine

You can also wear ear plugs to block outside sounds.

Just before bedtime, your body temperature drops to prepare for sleep.

A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off.

One 2012 study from the National Institutes of Health found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

Anything below 54°F (12°C) or higher than 75°F (24°C) might disrupt your slumber, so be sure to adjust your thermostat.

You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

A comfortable bed is the best sleeping environment for a good night’s rest.

Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep.

Generally, experts suggest replacing your mattresses every 10 years and pillows every two years.

You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home.

The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

Your circadian rhythm also responds to your eating habits.

A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal.

Eating dinner around the same time each day will also get your body used to a routine.

It matters what you eat, too. Heavy, high-fat meals might disrupt sleep because they take a while to digest.

If you’re hungry, eat a light snack. The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter.

Avoid caffeinated drinks like coffee, tea, or energy drinks. As a stimulant, caffeine takes several hours to wear off, so have your last cup before mid-afternoon.

It’s also best to skip alcohol before bed. A nightcap might make you drowsy, but alcohol actually disrupts your circadian rhythm, making it difficult to sleep well.

If you want to fix your sleep schedule, it helps to make one first.

Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.

By following a regular schedule, your internal clock can develop a new routine. Over time, you’ll be able to fall asleep and wake up with ease.

When you eat and digest food, your internal clock knows that you’re awake. That’s because metabolism and circadian rhythm are closely linked.

On the other hand, fasting puts your body on “standby” so it can repair itself. Fasting is also a normal part of sleep.

Try skipping food just before bedtime. Since fasting naturally happens during sleep, it may help you doze off.

Plus, your body continues to burn calories during sleep. If you fast before bed, you’re more likely to feel hungry in the morning. This might motivate you to rise early, then return to a normal sleep schedule over the next few days.

But remember, going to bed on an empty stomach can keep you awake. Fasting may be useful if you aren’t already hungry.

As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.

Melatonin is normally made by the pineal gland in the brain, but it’s also available as a supplement. It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid.

At the proper dose, melatonin is generally considered safe. Always follow the instructions.

Possible side effects include:

• drowsiness
• headache
• nausea
• dizziness

If you’re taking other medications or have other health conditions, check with your doctor before using melatonin.

It’s normal to have sleep problems every now and then.

Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, visit your doctor.

You might have an undiagnosed sleep disorder. If so, a sleep specialist can guide you through proper treatment.

Shift work, all-nighters, and jet lag can mess with your sleep schedule. Fortunately, practicing good sleep hygiene can get you back on track.

Before bed, avoid bright lights and heavy meals. Make sure your sleeping environment is comfortable, quiet, and cool. During the day, stay active and skip naps so you can sleep better.

If you still can’t sleep well, visit to your doctor.

How to Fix Your Sleep Schedule: 12 Tips

Throughout the day, your internal clock rotates between sleep and wakefulness. This 24-hour sleep-wake cycle is known as our circadian rhythm.

Your internal clock is located in a part of the brain called the hypothalamus. It responds to external cues that tell your body it’s time to go to bed.

Sometimes, your circadian rhythm can get thrown off due to:

• shift work
• all-nighters
• jet lag
• traveling across time zones

Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.

Here are 12 ways to work your way back to a good night’s sleep.

One of the best ways to fix your sleep schedule is to plan your exposure to light.

When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.

Darkness tells your brain to make more melatonin, so you feel drowsy.

In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch.

At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours.

Making time for relaxation might help you sleep better.

When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel.

Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.

Focus on calming activities, such as:

• yoga
• stretching
• meditation
• deep breathing
• journaling
• drinking caffeine-free tea

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night.

Long naps might also cause grogginess, which is the result of waking up from deep sleep.

If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.

One way to reset your internal clock is getregular exercise.

Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm.

Exercise also helps you sleep better by promoting melatonin production.

Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week.

Keep in mind that evening exercise can overstimulate your body. If you want to exercise at night, do it at least one to two hours before bedtime.

A quiet sleeping environment is a must for a good night’s rest.

Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.

To remove loud noises, keep your television out of the bedroom and turn it off before bedtime. Turn off your cell phone or use the “silent” setting.

If you live in a noisy neighborhood, white noise can help you get quality sleep.

White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:

• fan
• air conditioner
• humidifier
• air purifier
• white noise machine

You can also wear ear plugs to block outside sounds.

Just before bedtime, your body temperature drops to prepare for sleep.

A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off.

One 2012 study from the National Institutes of Health found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

Anything below 54°F (12°C) or higher than 75°F (24°C) might disrupt your slumber, so be sure to adjust your thermostat.

You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

A comfortable bed is the best sleeping environment for a good night’s rest.

Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep.

Generally, experts suggest replacing your mattresses every 10 years and pillows every two years.

You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home.

The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

Your circadian rhythm also responds to your eating habits.

A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal.

Eating dinner around the same time each day will also get your body used to a routine.

It matters what you eat, too. Heavy, high-fat meals might disrupt sleep because they take a while to digest.

If you’re hungry, eat a light snack. The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter.

Avoid caffeinated drinks like coffee, tea, or energy drinks. As a stimulant, caffeine takes several hours to wear off, so have your last cup before mid-afternoon.

It’s also best to skip alcohol before bed. A nightcap might make you drowsy, but alcohol actually disrupts your circadian rhythm, making it difficult to sleep well.

If you want to fix your sleep schedule, it helps to make one first.

Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.

By following a regular schedule, your internal clock can develop a new routine. Over time, you’ll be able to fall asleep and wake up with ease.

When you eat and digest food, your internal clock knows that you’re awake. That’s because metabolism and circadian rhythm are closely linked.

On the other hand, fasting puts your body on “standby” so it can repair itself. Fasting is also a normal part of sleep.

Try skipping food just before bedtime. Since fasting naturally happens during sleep, it may help you doze off.

Plus, your body continues to burn calories during sleep. If you fast before bed, you’re more likely to feel hungry in the morning. This might motivate you to rise early, then return to a normal sleep schedule over the next few days.

But remember, going to bed on an empty stomach can keep you awake. Fasting may be useful if you aren’t already hungry.

As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.

Melatonin is normally made by the pineal gland in the brain, but it’s also available as a supplement. It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid.

At the proper dose, melatonin is generally considered safe. Always follow the instructions.

Possible side effects include:

• drowsiness
• headache
• nausea
• dizziness

If you’re taking other medications or have other health conditions, check with your doctor before using melatonin.

It’s normal to have sleep problems every now and then.

Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, visit your doctor.

You might have an undiagnosed sleep disorder. If so, a sleep specialist can guide you through proper treatment.

Shift work, all-nighters, and jet lag can mess with your sleep schedule. Fortunately, practicing good sleep hygiene can get you back on track.

Before bed, avoid bright lights and heavy meals. Make sure your sleeping environment is comfortable, quiet, and cool. During the day, stay active and skip naps so you can sleep better.

If you still can’t sleep well, visit to your doctor.

6 ways to improve sleep and improve daily routine

Understanding how many hours you need to sleep to be healthy and active. And what to do if the quality of sleep leaves much to be desired.

On average, a healthy adult needs 8 hours of quality sleep. Studies show that one in three adults do not get enough sleep. This is due to our hectic lifestyle and the abundance of gadgets that we use on a daily basis.

Technology is an integral part of our lives, but it can have a bad effect on our sleep. And sleeping pills can cause drowsiness during the day and are usually not suitable for long-term use. Fortunately, today there are other ways to deal with insomnia.

☝What is described in this article is often referred to as sleep biohacking. However, it is rather a set of life hacks and recommendations that will help improve the quality of sleep.

Contents

• Start monitoring your sleep
• Find the right temperature
• Reduce exposure to blue light
• Get ready for bed
• Move on
• Stick to the schedule
• Note
• What else can be done?

1.

Start monitoring your sleep

First of all, it is important to understand what is wrong with your sleep. Sleep monitoring can help with this. Thanks to monitoring, you can find out if you have problems falling asleep, whether you wake up in the middle of the night, whether you sleep lightly.

If you are serious, you can sign up for a study in a special sleep laboratory and consult a somnologist. Polysomnography is the gold standard for detecting sleep disorders. Doctors use these tests to diagnose restless leg syndrome, sleep apnea, insomnia, and other conditions.

However, today there are many cheaper and smaller devices that can help with sleep monitoring. If you have a smartwatch, there are apps that can track sleep patterns based on your heart rate. The watch can also record sounds, which will help you detect snoring or external stimuli that prevent you from deep sleep. For example, loud noises from the street in the early morning. It is much easier to conduct such a “research”, but its accuracy will be much lower.

Please note ☝ There are varying data on the effectiveness of sleep monitoring applications. Some studies suggest that the readings of smartwatches and trackers are quite reliable. Other studies indicate that such devices often overestimate the duration of sleep. There is also evidence that for some people, smartwatches and similar gadgets can cause additional anxiety that impairs sleep.

2. Find the optimal temperature

Body temperature drops from outside and rises before waking up. Too low or too high temperature in the bedroom can affect the quality of sleep. It is believed that for optimal sleep, it is best to keep the temperature in the room between 18 and 24°C. It must be remembered that body temperature is affected not only by the temperature in the bedroom, but also by bedding and pajamas.

It is believed that for a comfortable sleep your room should be like a cave – it should be dark, quiet and cool. To do this, you can open windows, turn down the heat if possible, or use a fan, for example.

3. Reduce exposure to blue light

Blue light from electronic devices can interfere with sleep quality. That is why the habits of scrolling the feed on social networks or watching TV shows before bed are not the healthiest. Blue light affects natural circadian rhythms.

The easiest way to minimize the negative impact of blue light is to stop using gadgets 1-2 hours before bedtime. An alternative could be a paper book, talking to loved ones, or any hobby that doesn’t require a phone or computer.

4. Get ready for bed

It’s a good habit to just get ready for bed – make sure that all the urgent things are done, plans for tomorrow are made, and you are ready to relax. Here are some tips that might come in handy:

• take a warm but not hot bath – this will help your body reach the ideal temperature for relaxation
• write a to-do list for the next day – this will help organize your thoughts and get rid of any distractions
• do relaxation exercises, for example , light stretching, but do not do intense workouts before bed,
• listen to calm music,
• read, but not from a phone or computer.

Meditation can also help you get rid of anxiety, pay attention to your breathing and just relax. Research shows that meditation and mindfulness practices ( mindfulness ) can help you deal with minor sleep disturbances quickly. Other studies have found that people who do these practices are less likely to suffer from insomnia and depression, and to experience less fatigue.

Important☝ If you have had insomnia for more than four weeks, you need to see a doctor.

5. Get moving

We know that exercise improves the composition of the microbiota, improves mood and helps maintain physical and mental health. But besides that, according to research, exercise can have a positive effect on sleep.

In particular, physical activity helps to improve the quality and duration of sleep, and also helps with insomnia. It is best to exercise in the morning or afternoon, so that by night the body is ready for a good sleep. Avoid strenuous exercise two hours before bedtime. And before going to bed, you can do light stretching exercises.

6. Stick to a schedule

The circadian rhythm, also known as the internal body clock, affects sleep and wake schedules. Ideally, we should feel most awake early in the morning and ready for bed when it gets dark. The circadian rhythm is affected by unstable sleep patterns, jet lag, irregular work schedules, and overwork.

How to improve the situation:

1. Go to bed and wake up at the same time every day. For children, you need to establish a daily routine and bedtime. Do not use the child’s bedroom as a place for time-outs or punishment.
2. Try to keep the same sleep schedule on weekdays and weekends.
3. It is worth giving up a heavy dinner a couple of hours before bedtime (snacks are possible), as well as alcohol and nicotine.
4. If possible, try to walk every day and be physically active in general.

Note

Lack of sleep is harmful to health: it increases the risk of obesity, diabetes, cardiovascular disease and cancer, affects the mental state, reduces life expectancy.

Sleep is necessary for the recovery of the body and its normal functioning. When we sleep poorly, our productivity decreases, our ability to concentrate and learn, our memory and mood deteriorate.

To improve sleep, you need:

1. Give up gadgets for 1-2 hours before bedtime.
2. Maintain an optimal temperature in the bedroom.
3. Go to bed and wake up at the same time every day.
4. Do not forget about physical activity.
5. Cut down on alcohol and nicotine before bed and avoid heavy meals a couple of hours before bed.

Warning☝ This article is for educational and informational purposes only and should not be used for diagnosis or treatment, or as a substitute for professional advice.

What else can you do?

Genetics can also influence sleep patterns. Scientists have found that insomnia can be inherited. Researchers have also established a genetic link between insomnia and type II diabetes. Various DNA tests, including the Atlas Genetic Test, can analyze the genetic predisposition to insomnia.

There is also growing evidence that gut microbes can affect sleep quality. Having a more diverse microbiome (with different types of bacteria) is associated with better sleep, according to a 2019 study. The diversity of the gut microbiota and other important parameters of a healthy gut will help determine the Atlas test.

• NHS: Why lack of sleep is bad for your health – Sleep and tiredness
• NHS: How to get to sleep – Sleep and tiredness
• Tomas Chamorro-Premuzic, “How Much Is Bad Sleep Hurting Your Career?”, Harvard Business Review Home
• Kelly Glazer Baron et al., “Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?”, 2017
• Dalva Poyares et al., “Fitness Tracker to Assess Sleep: Beyond the Market”, 2015
• Janna Mantua et al., “Reliability of Sleep Measures from Four Personal Health Monitoring Devices Compared to Research-Based Actigraphy and Polysomnography”, 2016
• Kathleen E. West et al., “Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans”, 2011
• National Heart, Lung, and Blood Institute: Sleep Deprivation and Deficiency
• Mark R. Rosekind, “The Cost of Poor Sleep: Workplace Productivity Loss and Associated Costs”, 2010
• David S. Black et al., “Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults with Sleep Disturbances: A Randomized Clinical Trial”, 2015
• Kline, C, E., “The Bidirectional Relationship Between Exercise and Sleep: Implications for Exercise Adherence and Sleep Improvement”, 2014
• Yujiro Yamanaka et al., “Physical exercise accelerates reentrainment of human sleep-wake cycle but not of plasma melatonin rhythm to 8-h phase-advanced sleep schedule”, 2010
• Smith, R, P et al., “Gut Microbiome Diversity is Associated with Sleep Physiology in Humans”, 2019
• Stein, M, B et al., “Genome-Wide Analysis of Insomnia Disorder”, 2018
• Celia Vimont, “Should You Be Worried About Blue Light?”, 2021

How to adjust the sleep pattern if you confused day and night: September 18, 2022, 10:30

September 18, 2022, 10:30

3

Disturbed sleep patterns or insomnia have become a common problem of our time. Tengri Lifestyle, together with the somnologist, pulmonologist of the NSMC Alesey Pak, figured out how to restore the correct sleep pattern if the human body confused day and night.

The biggest problem, according to the specialist, is the lack of sleep and rest. Here we must say thanks to electricity, the Internet, cell phones, as well as frequent flights of Kazakhstanis.

“Animal is still the basis of a person. And we have circadian rhythms of sleep. A certain time when the central nervous system is inhibited and the body goes into a state of rest, sleep, and the process of restoring the mental activity of the brain, endocrine system, and so on “, – said Alexey Pak.

First of all, it is worth understanding the reasons that could lead to sleep disturbance.

Common causes of sleep disturbance

• Being indoors all day without natural sunlight.

“The hormone responsible for sleep, melatonin, is produced in the brain under the influence of the bright sun. That is, its formation is associated with lighting. At night, when there is a natural change from daylight to dark, its secretion occurs, that is, the release of the hormone from the depot, in which it accumulates in the daytime. Thus, the nervous system is inhibited,” the somnologist said.

If a person spends the whole day in a dark room, his production of melatonin decreases, and then the body simply does not understand when to release it. Because a dark room during the day turns into a dark room at night. Natural light, fresh air during the day are necessary for the body to go to sleep at night. At night, the opposite is true: the darker the room, the better.

• Staying in bed for a long time while awake.

Very many people spend time in bed not only when they go to bed, but also when they watch TV and work on the computer. Some do not get out of bed at all: during the day they work on the computer and try to sleep there. It also affects the quality of sleep. There should be a clear separation that the bed is where we sleep, the table is where we work, and the kitchen is where we eat.

• Use of energy drinks.

Too many people consciously try to prolong their wakefulness by drinking energy drinks, which are extremely harmful to the body. In fact, these are psychostimulants that additionally excite the nervous system, they contain caffeine, taurine. And eventually there is a disruption of circadian sleep rhythms. In such cases, sleep mode inversion often occurs.

• Night work.

No work at night is useful, it is harmful to a person, which is why they pay extra for it.

How to adjust the sleep pattern

If there is a breakdown in the circadian sleep rhythm, then you need to increase the time of daytime wakefulness by willpower in order to shift the clock in the opposite direction, gradually returning to the correct rhythm.

There is one rule – if a person goes to bed and cannot fall asleep within 20 minutes, then further stay in bed often does not improve sleep. If a person cannot fall asleep, then it is recommended to leave the bed: get up, get dressed, work, and so on. And after the feeling of drowsiness and fatigue reappears, go back to bed.

The somnologist notes that many patients come with the problem of sleep disorders. However, often these are patients of psychiatric clinics. “Primary sleep disturbance is extremely rare, as a rule, it is a consequence of some other conditions. For example, traumatic brain injury, chronic depression, anxiety, psychoasthenic syndrome. They are all accompanied by sleep disturbance. That is, insomnia is a consequence, not a cause” , says the doctor.

In such cases it is necessary to prescribe sleeping pills. They should be taken with caution, because effective drugs often cause psychopharmacological dependence. Patients are then forced to increase the dose, and then this state of dependence also needs to be treated separately, emphasizes Alexey Pak.

Sleeping pills are prescribed with extreme caution and necessity. And their appointment should not be long.

Sleep hygiene

• Bedtime must be fixed.
• Half an hour before bedtime, you need to reduce physical and mental activity.
• Sleep is negatively affected by watching video content with some plots related to aggression, war. It stimulates the nervous system.
• Also, don’t overeat before going to bed. A small snack is acceptable. Sometimes it even matters. Before going to bed, children were given a glass of milk, a bun.
• Alcohol in large doses causes excitation of the nervous system and disrupts sleep.
• The room in which you sleep should be cool. It is desirable that the room is well soundproofed.
• During the day it is desirable to be in the sun, in the light (increases the level of melatonin production).
• You can drink a glass of milk. Natural milk contains substances that improve sleep. Or drink tea with lemon balm or tea with linden flowers.