How can you fix a disrupted sleep schedule. What are effective strategies for resetting your internal clock. Which habits promote better sleep hygiene and circadian rhythm alignment. How do light exposure, relaxation techniques, and exercise impact sleep quality.

Understanding Your Circadian Rhythm and Sleep-Wake Cycle

Your circadian rhythm is a 24-hour internal clock that regulates your sleep-wake cycle. Located in the hypothalamus of your brain, this biological timekeeper responds to external cues that signal when it’s time to sleep or wake up. However, various factors can disrupt your natural sleep pattern:

• Shift work
• All-night study or work sessions
• Jet lag
• Traveling across time zones

When your sleep schedule gets thrown off, it can lead to fatigue, decreased productivity, and other health issues. Fortunately, there are several effective strategies you can employ to reset your internal clock and improve your sleep hygiene.

Harnessing the Power of Light to Regulate Your Sleep Cycle

One of the most powerful tools for adjusting your sleep schedule is managing your exposure to light. Light plays a crucial role in regulating your body’s production of melatonin, the hormone responsible for inducing sleep.

Morning Light Exposure

How can you use light to wake up more easily? In the morning, expose yourself to bright light to signal your brain that it’s time to be alert. Try these methods:

• Open curtains or blinds as soon as you wake up
• Take a morning walk outdoors
• Enjoy breakfast on a sunny porch or balcony

Evening Light Management

What steps should you take to prepare for sleep in the evening? As bedtime approaches, reduce your exposure to bright lights and blue light from electronic devices:

• Dim household lights in the hours before bed
• Avoid using computers, smartphones, and tablets at least 1-2 hours before sleep
• Use blue light filtering apps or glasses if you must use devices
• Opt for warm, low-wattage lighting in your bedroom

Crafting a Relaxing Bedtime Ritual to Reduce Stress and Promote Sleep

Stress and anxiety can significantly impact your ability to fall asleep and stay asleep. High levels of cortisol, the stress hormone, can keep you feeling alert when you should be winding down. Creating a calming bedtime routine can help counteract these effects and prepare your body for rest.

Relaxation Techniques for Better Sleep

Which relaxation methods are most effective for improving sleep quality? Consider incorporating these activities into your nightly routine:

• Gentle yoga or stretching
• Meditation or mindfulness practices
• Deep breathing exercises
• Journaling to process thoughts and worries
• Reading a calming book
• Listening to soothing music or nature sounds
• Taking a warm bath or shower
• Sipping caffeine-free herbal tea

Experiment with different combinations to find what works best for you. The key is consistency – aim to perform your chosen activities around the same time each night to reinforce your body’s sleep-wake cycle.

The Role of Exercise in Regulating Your Sleep Schedule

Regular physical activity can have a profound impact on your sleep quality and circadian rhythm alignment. Exercise helps regulate your internal clock by influencing the production of melatonin and other sleep-related hormones.

Optimal Exercise Timing for Sleep Benefits

When is the best time to exercise for improved sleep? While any consistent exercise routine can benefit your sleep, timing your workouts strategically can maximize their impact:

• Morning exercise: Can help reset your circadian rhythm and boost alertness throughout the day
• Afternoon exercise: May lead to the most significant improvements in sleep quality
• Evening exercise: Can be beneficial if completed at least 1-2 hours before bedtime to allow your body to cool down

Aim for at least 30 minutes of moderate aerobic activity five times a week. This could include brisk walking, cycling, swimming, or any other activity that elevates your heart rate.

Creating the Ideal Sleep Environment: Temperature, Sound, and Comfort

Your bedroom environment plays a crucial role in the quality of your sleep. By optimizing factors like temperature, sound, and comfort, you can create a sleep sanctuary that promotes deep, restorative rest.

Optimal Bedroom Temperature for Sleep

What is the ideal temperature for sleeping? Research suggests that a cool room between 60°F and 67°F (15°C to 19°C) is optimal for most people. This temperature range helps facilitate the natural drop in body temperature that occurs as part of the sleep process.

Managing Bedroom Noise Levels

How can you minimize disruptive noises in your sleeping environment? Consider these strategies:

• Use a white noise machine or app to mask environmental sounds
• Invest in earplugs or noise-canceling headphones
• Place heavy curtains or blinds on windows to block outside noise
• Move noisy appliances away from the bedroom

Ensuring Bed Comfort for Quality Sleep

How often should you replace your mattress and pillows? To maintain optimal comfort and support:

• Replace mattresses every 7-10 years
• Replace pillows every 1-2 years

Pay attention to signs of wear and tear, such as sagging, lumps, or persistent discomfort. Investing in high-quality bedding can significantly improve your sleep quality and overall health.

The Impact of Eating Habits on Your Sleep Schedule

Your dietary choices and meal timing can have a significant influence on your sleep patterns. By making mindful decisions about when and what you eat, you can support your body’s natural circadian rhythm.

Timing Your Last Meal of the Day

How long before bedtime should you have your last meal? Aim to finish your final meal of the day at least 2-3 hours before you plan to sleep. This allows your body sufficient time to digest the food and begin the natural processes that prepare you for rest.

Foods That Promote Better Sleep

Which foods can help improve your sleep quality? Consider incorporating these sleep-friendly options into your evening meals or snacks:

• Tryptophan-rich foods: Turkey, chicken, eggs, cheese, nuts, and seeds
• Complex carbohydrates: Whole grains, sweet potatoes, and legumes
• Magnesium-rich foods: Leafy greens, avocados, and bananas
• Calcium-containing foods: Dairy products, fortified plant-based milk, and leafy greens
• Melatonin-boosting foods: Tart cherries, kiwi, and goji berries

Foods and Drinks to Avoid Before Bed

What should you steer clear of in the hours leading up to bedtime? Avoid these sleep disruptors:

• Caffeine: Found in coffee, tea, chocolate, and some medications
• Alcohol: While it may help you fall asleep initially, it can disrupt sleep later in the night
• High-fat foods: These can cause indigestion and discomfort
• Spicy foods: May lead to heartburn or indigestion
• Large amounts of liquids: To prevent middle-of-the-night bathroom trips

The Role of Naps in Resetting Your Sleep Schedule

While naps can be tempting when you’re trying to catch up on lost sleep, they can sometimes do more harm than good when it comes to resetting your sleep schedule.

When to Avoid Naps

In what situations should you skip napping altogether? If you’re actively trying to adjust your sleep schedule, it’s generally best to avoid naps entirely. Daytime napping can make it more difficult to fall asleep at night, perpetuating the cycle of sleep disruption.

Guidelines for Strategic Napping

If you must nap, how can you do so without disrupting your nighttime sleep? Follow these guidelines:

• Keep naps short: Aim for 10-20 minutes to avoid entering deep sleep
• Time them right: Nap before 3 p.m. to minimize interference with nighttime sleep
• Create a restful environment: Use a sleep mask and find a quiet, comfortable spot
• Set an alarm: Ensure you don’t oversleep and throw off your schedule further

Advanced Techniques for Resetting Your Circadian Rhythm

For those dealing with severe sleep schedule disruptions, such as shift workers or individuals experiencing jet lag, more intensive methods may be necessary to reset the body’s internal clock.

Chronotherapy

What is chronotherapy and how does it work? Chronotherapy involves systematically adjusting your sleep schedule over time. This method can be effective for night owls trying to shift to an earlier sleep schedule:

1. Delay your bedtime by 3 hours each day until you reach your desired sleep time
2. Maintain a consistent wake time throughout the process
3. Strictly adhere to the new schedule once achieved

This technique should be undertaken under the guidance of a sleep specialist, as it can be challenging to implement and maintain.

Light Therapy

How can artificial light be used to reset your circadian rhythm? Light therapy involves exposure to bright light at specific times to shift your sleep-wake cycle:

• For advancing sleep schedule (sleeping earlier): Use bright light in the morning
• For delaying sleep schedule (sleeping later): Use bright light in the evening

Light therapy boxes or lamps designed for this purpose can be particularly helpful for those with limited access to natural sunlight.

Melatonin Supplementation

Can melatonin supplements help reset your sleep schedule? While not a long-term solution, short-term use of melatonin supplements can help realign your circadian rhythm:

• Take 0.5 to 5 mg of melatonin 30 minutes to an hour before your target bedtime
• Use for no more than a few weeks to avoid dependence
• Consult with a healthcare provider before starting any supplement regimen

Remember that melatonin is a hormone, and its use should be approached with caution and under professional guidance.

Maintaining Your Newly Established Sleep Schedule

Once you’ve successfully reset your sleep schedule, it’s crucial to maintain the new pattern to prevent falling back into disruptive sleep habits.

Consistency is Key

Why is a consistent sleep schedule so important? Your body thrives on routine. By going to bed and waking up at the same time every day – even on weekends – you reinforce your circadian rhythm and make it easier to fall asleep and wake up naturally.

Creating a Sleep-Friendly Lifestyle

What daily habits can support your new sleep schedule? Incorporate these practices into your routine:

• Establish a regular exercise routine
• Manage stress through relaxation techniques or mindfulness practices
• Limit caffeine intake, especially in the afternoon and evening
• Avoid heavy meals close to bedtime
• Create a relaxing pre-sleep routine
• Minimize screen time in the evening

Monitoring Your Sleep Quality

How can you track your progress and identify areas for improvement? Consider keeping a sleep diary or using a sleep tracking app to monitor factors such as:

• Time you go to bed and wake up
• Total hours of sleep
• Sleep quality and any disturbances
• Daytime energy levels
• Factors that may have affected your sleep (stress, exercise, diet)

Regularly reviewing this information can help you identify patterns and make necessary adjustments to optimize your sleep schedule.

By implementing these strategies and maintaining a consistent approach, you can successfully reset your sleep schedule and enjoy the myriad benefits of quality rest. Remember that everyone’s sleep needs are unique, so be patient as you find the methods that work best for you. If you continue to struggle with sleep issues despite these efforts, consider consulting a sleep specialist for personalized advice and treatment options.

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.

Somnologist told how to improve sleep patterns after the New Year holidays – Moscow 24, 01/06/2023

January 06, 08:30

Society

During the weekend week, any daily routine can go astray. Together with an expert, we figure out whether such games with the regime are dangerous and how to return to the working rhythm as quickly as possible.

Jet lag with delivery

Photo: depositphotos/AndreyPopov

The most tangible effect of the downed regime will appear on the first day after the holidays, Tatiana Larrye, a somnologist-consultant, told Moscow 24 .

If a person went to bed deep after midnight for a week and then abruptly got up at 6 am for work, he will feel out of sorts. He may become irritable, up to irascibility. He will be lethargic, reactions are inhibited.

Tatyana Larier

consultant somnologist

At the same time, the sleep schedule that was knocked down over the New Year’s weekend will not lead to any diseases, the expert added. In terms of its effect on the body, the shift in sleep during the winter holidays is more likely to be compared with the so-called jet lag – the syndrome of changing the time zone. We are talking about a sharp change of zones, because of which human biorhythms enter into dissonance with the daily rhythm. As a result, fatigue, insomnia, headache, loss of appetite may appear temporarily.

Are there any regulations?

Photo: depositphotos/NewAfrica

According to Larie, the average sleep duration for an adult aged 30-50 is considered to be 7-8 hours. At the same time, the need for sleep is markedly dependent on lifestyle.

“A professional athlete or construction worker may need 9-10 hours of sleep. Whereas a telecommuting office worker who hardly leaves home can easily take 7 hours or even less to recuperate. Simply because he spends less energy,” the somnologist noted.

Much more important for good sleep are not the hours of sleep and wake up, but regularity.

Working hours may vary. Someone manages to go to bed at 22:00, and someone only comes home at midnight. For quality sleep, the main thing is to stick to a stable schedule. Worst of all is a ragged rhythm: one day he went to bed during the day, the other at night. The body does not have time to rebuild.

Tatyana Larrie

consulting somnologist

At the same time, it is important to go to bed at night so that the body receives sunlight during the day, the expert said.

Getting Started

Photo: depositphotos/focuspocusltd

Adjust your sleep schedule on average three days before going to work, shifting your sleep time one hour back each day. Especially carefully bring your dream to the usual time should be “owls”.

“Coming to work after the winter holidays is much more stressful for Owls than for Early Birds. Owls don’t sleep for a long time on December 31, but on the first day after the holidays it will be much harder for them to wake up,” she said. somnologist.

A separate danger to the quality of sleep lies in the abuse of alcohol. “If you drink strong drinks in large quantities, it is fraught with hangovers, headaches and difficulty falling asleep the next day,” Larie warned.

The somnologist also gave some tips on how to properly prepare for bed and get up in the morning:

• Limit gadgets or TV an hour before bedtime. It is also recommended to dim the lights in the room, turn on the night light instead of the chandelier. “When the room becomes darker, the brain will automatically begin to rebuild itself to go to sleep,” the expert noted.
• 15 minutes before bed, turn on the relaxing sounds of nature – rain, wind, water. These monotonous soundtracks will provide a kind of introduction to the state of meditation and deep, quality sleep.
• Wake up to the rising sounds of the alarm clock. A sharp loud melody will only cause unnecessary stress, which can disrupt the quality of sleep in the following days.

Society of History

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Society

08:07 | January 9, 2022

6

Photo:
KazanFirst

Author of the article:
Anastasia Marukhina

Many of us spent the New Year holidays in an unusual mode for ordinary days – we walk at night, sleep during the day. It will take two weeks to return to a normal schedule. We tell you how to do it.

Usually, with the onset of the holiday weekend, our usual sleep patterns are disrupted. We, having the opportunity to sleep longer, use it to our heart’s content: we sleep longer than usual, we go to bed much later than usual. But going to bed later than 2 hours of the regimen is fraught with consequences, somnologists warn.

– If a person falls asleep later, sleeps until noon, and this happens within one or two days, then this can pass without harm to health due to the large compensatory capabilities of our body. If we are talking about the duration of such a weekend of about two weeks, a complete change in the daily regimen, low activity, sleep until noon, it will be very difficult to get out of this state, – says a somnologist at the University Clinic of KFU Lilia Shagiakhmetova .

Some people have serious sleep problems: insomnia, inability to fall asleep and wake up on time.

– Sleep is a huge part of our lives. It is very important that it is complete and correct. It is also important that, upon waking up, a person feels well-rested, alert and full of energy, in a good mood, the specialist notes.

So why does a broken regime lead to bad consequences? It has to do with melatonin. This hormone is the main hormone of the pineal gland – an organ that transmits information about the light regime of the environment to the internal environment of the body. Changes in melatonin concentration have a noticeable diurnal rhythm – typically high levels of the hormone during the night and low levels during the day. The maximum values ​​of melatonin concentration in human blood are observed between midnight and five o’clock in the morning local time.

It should be noted that most growth hormone (growth hormone and fat burning hormone) is produced during sleep, the peak of its production occurs at the same intervals as melatonin: approximately from midnight to two or three hours. It is he who helps to effectively burn fat and lose weight in a dream.

There is also a stereotype that lack of sleep, or vice versa, excess sleep affects our brain. However, Lilia Shagiakhmetova noted that according to the data of a study conducted on rats (the experiment took place in America, in the laboratory of Rechtshaffen in 1990s), the brain, if it suffers, is the last thing.

– Changes occurred in the gastrointestinal tract, heart, lungs, liver of rodents. The most healthy organ that was not involved in the pathological process is the brain, says the somnologist.

The brain, according to a KFU specialist, does not sleep: during the day it functions in one mode, at night – in another.

It will take about two weeks to get back to sleep and get back to work. Systematic going to bed and waking up at the same time will help speed up the process, notes Shagiakhmetova. There is an opinion that it is better to go to bed before 12 o’clock at night. However, this is not at all the case. The key to good sleep is its regularity.

– If a person falls asleep every day at 10:00 pm and wakes up at 6:00 am, then the body adapts to this time. It is necessary to stick to your work schedule – get up and go to bed at about the same time, plus half an hour, throughout the working week, including weekends, the expert recommends.

She also reminded that the norm for an adult is 7-9 hours of sleep.

In order to fall asleep faster and have a sound sleep, Lilia Shagiakhmetova advised to limit the amount of light in the room in the evening hours, including minimizing the glow of TV screens, computers and telephones. You should also move more and minimize the consumption of caffeinated drinks in the afternoon.

– How we sleep depends on how active we are during the day. The more physical activity during the day, the easier it will be to fall asleep, the sleep will be stronger. Before going to bed, it is recommended to take walks in the fresh air, the expert gives advice.

The somnologist emphasized that a person should come to sleep in a calm state of mind.

– You should try to leave problems “behind” the bedroom. The atmosphere in this room is very important: starting with the air temperature, so that it is neither cold nor hot. Comfortable temperature for sleep – from 19up to 21 degrees. It is better to be cool, then the dream will be stronger, – Shagiakhmetova indicated.

For those who have been overworked during the day, the somnologist recommends creating a quiet environment with subdued lights, taking a warm shower or bath. The specialist also does not exclude the benefits of reading literature or listening to soothing music.

In order not to have problems with restoring sleep, Lilia Shagiakhmetova once again reminds us that it is necessary to observe the daily routine even on weekends and holidays.