Most people have a regular sleep cycle that they don't think about until it is altered. Sleep is managed by the circadian rhythm and there are several factors that contribute to maintaining this situation, including genetics, hormones, nervous system and body temperature. The sleep cycle can be disrupted due to jet lag, insomnia, or changes in school or work schedules. When this happens, it can be difficult to get enough sleep to be able to carry out daily activities normally; if this is the case, you can restore your sleep / wake rhythm to get back to a good night's sleep.
Steps
Method 1 of 2: Change Behavior
Step 1. Give yourself time
The sleep cycle involves sleeping a correct number of hours each night, which however undergoes changes when the circadian rhythm is altered; if you are a teenager, you should sleep 9-10 hours a night, while if you are an adult, make sure you rest for at least 7-9 hours.
If you don't have all this time, you should change your priorities where possible so that you can sleep the recommended hours, otherwise your own efficiency in general can suffer. This means reducing commitments: you may have to give up a dinner with friends or change your schedule, for example by moving the "super morning" workout at the gym to immediately after work. If you feel overwhelmed by household chores, you can talk to your partner to break down the various tasks: this way you can reduce the load so that both of you can sleep the necessary time
Step 2. Start slowly
If you're trying to reset your sleep cycle to a different time, you need to start slowly and slowly. Consider the current time you go to bed and get up and start moving it 15 minutes; this allows you to make changes gradually, simplifying the process over time.
- For example, if you typically go to sleep at 11:30 pm and get up at 7:30 am, but now you need to wake up at 6:30 am due to a new job, start going to bed at 11:15 pm and get up at 7: 15. After a night or two, move the time another 15 minutes and continue like this until you reach the expected wake-up time.
- If you need to change your habits by several hours or more quickly, you can shift your sleep / wake schedule by half an hour at a time.
Step 3. Be consistent
One of the most important aspects to bring the sleep-wake cycle back to previous rhythms is the regularity with which you go to bed and get up in the morning; if you are constant, the body can more easily return to its normal time.
- During the week that you restore your circadian rhythm, make sure you don't sleep more, even on weekends; the more regular you are in this phase, the faster you can recover your normal sleep schedule; if you want to sleep a little more in this process, only allow yourself one hour a week.
- Once you've regained your normal sleep / wake cycle, you can get about 2 hours of extra sleep over the weekend.
Step 4. Moderate naps
When you are trying to clear your sleep cycle, you should avoid them, otherwise they can frustrate your efforts and make the whole process more difficult to recover the circadian rhythm you had before sleep was somehow disturbed.
If you are too tired or do a job that requires you to be extremely alert, you can take naps; however, do not overdo it so as not to alter the rhythm and not to delay the recovery process
Step 5. Take melatonin supplements
If you are having a hard time adjusting to new habits, you can take these supplements. The dosage can vary based on the amount of melatonin your body produces naturally. Adults should start on two tenths of a mg and progressively increase as needed to 5 mg; children should start with a lower dose, but it is advisable to consult the pediatrician first.
- Take melatonin only while trying to reset the sleep-wake rhythm; you should only use it for a short time.
- It is not suitable for pregnant or breastfeeding women.
- If you don't want to take this supplement, you can drink a glass of cherry juice about 2 hours before going to bed; some studies have found that it increases the levels of melatonin in the body.
- Also try taking a hot bath or shower. There are several studies that show that melatonin levels increase in this way; in addition, a warm bath helps to relax the body.
Step 6. Regulate "the biological clock" regarding nutrition
A recent study found that you can restore your nighttime sleep cycle by changing your meal times. When you eat your first food in the morning, your body instinctively thinks it's time to be awake; if you want to fool the body with this method, avoid eating 12-16 hours before getting up.
- For example, if you have to get up at 6:00, stop eating from 14:00 (16 hours) or 18:00 (12 hours) the day before; when you wake up the next morning, have a healthy hearty breakfast to immediately activate your body.
- If you have any health problems, consult your doctor before sticking to such a prolonged fast.
Step 7. Try herbal remedies
If you have trouble regulating your circadian rhythm, plants can help you. You can take chamomile, lemon balm and valerian root supplements or make herbal tea with these plants to restore your sleep cycle.
Always ask your doctor for advice before starting any herbal treatment
Method 2 of 2: Change the Surrounding Environment
Step 1. Improve sleep hygiene
If none of the methods described so far are effective for you, you can try this route by setting up constant and relaxing activities when you get ready for bed and when you get up.
- When you are in bed you should only do quiet activities; so you don't have to work or watch television when you are about to sleep.
- Make sure your room, bed, and pajamas are always as comfortable as possible.
- Avoid physical activity around bedtime and never drink alcohol or caffeinated beverages in the last few hours before bed.
Step 2. Choose relaxing activities
If you are having a hard time returning to your original sleep habits because you are not tired, find some quiet things to do before bed. for example, you can listen to soft music, watch a relaxing movie or do some gentle stretching.
The more relaxed you are, the more likely you are to go back to sleep at the old time
Step 3. Keep the room cool and dark overnight
When you're trying to change your circadian rhythm, it can be difficult to fall asleep earlier than usual. To help you, darken the bedroom and the room where you spend the last few hours before bed. this allows you to increase melatonin in your body, the hormone that is produced when you are in the dark. Also, set the thermostat around 19-20 ° C.
- If the lights stay on late in your area or there is a street lamp right outside your bedroom window, you can install blackout curtains; this solution is also useful if you need to sleep during the day.
- If you have a dimmer, you can gradually lower it to make the room darker as you get to sleep.
- If you are really having a hard time falling asleep, you can try wearing sunglasses to adjust your eyes to the dark and thus trigger "sleep mode".
Step 4. Deceive the body
If the new sleep cycle requires you to get up before sunrise, the transition can be more difficult; in this case, if you have difficulty waking up, turn on all possible lights in the room and in the house, to reduce the production of melatonin and help you wake up.
