Sleep is one of the most important functions for the body, but if you've ever had to wake up in the middle of the night to see a rare meteor shower, call a friend on the other side of the world to wish him a happy birthday or if you have had to completely change the rest schedule for work shifts, you can understand how difficult it is to change the sleep / wake rhythm. While it is not advisable to alter the circadian rhythm, shift workers have shown that it is possible to do so, when needed.
Steps
Part 1 of 3: Changing the Sleep Cycle
Step 1. Practice always waking up at the same time for a month
The brain nervous system controls the "internal clock" known as the circadian rhythm. This rhythm is set according to a predictable routine, which is why you can wake up on weekends at the same time you wake up on working days, as long as all conditions are identical; therefore, the best way to regulate your sleep pattern is to stick to a constant routine.
- Be careful not to deprive yourself of sleep. There are many studies that address the dangers of restlessness, so talk to your doctor before attempting any lasting changes to your usual schedule.
- Sleeping more is not always healthier than lack of sleep; Scholars still haven't figured out whether sleeping longer is a symptom of poor health or can cause it. Check with your doctor to find out if there is any more worrying health issue that causes you to stay in bed longer, such as sleep apnea or depression.
Step 2. Go to sleep when you are tired and get up at the same time every day
If you stay up late because you don't feel tired, you don't have to try to sleep at all costs, but let your body adjust itself naturally; eventually, you will feel tired earlier and fall asleep earlier than usual. The body is able to adapt the sleep rhythm in a natural way.
Don't get frustrated if you can't fall asleep, because you could end up suffering from insomnia due to the anxiety caused by the fact that you can't sleep; trust that the new sleep rhythm is able to stabilize itself
Step 3. Plan your sleep time
Each individual has different abilities to "function", despite having little or no sleep; some people may feel fully alert with only 4 hours of sleep, while others need more than 8 hours. Calculate how much you need to sleep to be able to perform the activities you want and set a sleep routine accordingly; for example, if you want to get up to watch a meteor shower at 3am and you know that you need only 4 hours of sleep to do your daily activities, you can go to sleep around 10:30 pm.
If you have to get up in the middle of the night for a single exceptional event, it may be a good idea to schedule the exact time to go to bed; but if you want to regulate your sleep pattern in the long run, let the new one develop naturally and don't try to force it
Part 2 of 3: Waking up
Step 1. Set an alarm
Regardless of whether you already have one or need to buy it, an alarm clock is usually needed; if you have a digital model, you can set custom options regarding the volume, type and duration of the ringtone.
Step 2. Set up your mobile
Thanks to their size and convenience, these devices are perfect for use as an alarm clock. Place it close to you, to make sure the volume is adequate; do several tests, until you are satisfied and you are not sure that the ringtone wakes you up at the preset time.
Check that the volume is not too high, so as not to wake up the other family members who sleep nearby, but at the same time that it is not too low as to make the alarm useless
Step 3. Use your tablet or computer
If you don't have an alarm clock or if your phone's default settings don't meet your needs, you can use several other apps to wake you up. Read consumer comments or reviews in different magazines to find out how useful individual applications have been and install the most interesting ones on your mobile, tablet or computer.
- Check if they are free or paid.
- Take into account the operating system on the device; some applications are only compatible with certain versions. Make sure you read the product description carefully, to avoid taking an unnecessary one.
Step 4. Do not use alarm functions such as multiple alarms or "snooze" mode
Be cautious with these settings, because you can typically activate them when you are in a semi-conscious state and instinctively try to press the button to turn off the alarm; Also, if you use the snooze button too many times, you risk being late or very tired. When you hear the first sound, adrenaline and cortisol trigger a stress response that causes you to wake up immediately; But when you hit the snooze button, you suppress these natural functions and you get to feel disoriented and groggy.
Step 5. Drink plenty of water before going to bed
Urination is another important body function and this urge can therefore wake you up in the middle of the night. However, you can only figure out how much water you need to drink to urinate at night through trial and error, as other factors such as weight and age are also at play.
- Make a mistake or drink only enough water to make you feel full; alternatively, repeat the test for another night to find out what dose "works". Water is the perfect liquid, because it allows you to get some sleep, unlike other stimulant drinks with caffeine or sugar.
- While drinking lots of water can wake you up, there is no exact calculation for when it actually occurs; you do not have to use this method because it is accurate, but because it is effective.
Step 6. Tell the people who live with you that you intend to get up at night - unless you want to surprise them
Also warn anyone who has the ability to help you wake up, in case they are standing up too; in addition, other people in the house can hear your alarm clock if you stay in bed, and can remind you of your responsibilities.
Step 7. Ask a friend to call you to wake you up
If your friend works at night or wants to join you on a nighttime adventure, a call in the middle of the night can be a real shock. Hold your phone very close to where you know you can hear it and make sure the ringer is on. Test the volume before bed to make sure it is loud enough and ask your friend to confirm that your plan is still active.
- This method may also be unreliable, depending on the friend you choose.
- You should also offer this person an incentive to make sure they stick to the plan or you can choose to take advantage of a paid night calling service.
Part 3 of 3: Staying Alert Once Awake
Step 1. Obey the 90 minute rule
Several studies have found that sleep cycles occur at 90-minute intervals; every hour and a half the cycle includes two phases of REM (Rapid Eye Movement) and one non-REM sleep. REM sleep is the deepest sleep, so you should optimize your rest taking into account these 90-minute intervals; if you wake up when one of these cycles has ended, you remain much more alert and active than when you wake up in the full non-REM phase.
Accustom the body to sleep less, progressively reducing sleep. Decrease it by half an hour each time; for example, go from 8 hours to 7.5 in one week and reduce them to 7 the next, until you have reached your ideal sleep schedule
Step 2. Take advantage of the effectiveness of cold water
Drink a glass of cold water in the morning to immediately activate your metabolism; you can also take a cold shower or sprinkle cold water on your face. The sudden drop in temperature can greatly shake the body and make you immediately alert.
Going outside with damp hair or wet skin can also wake you up further, as the fresh air continues to lower your body temperature
Step 3. Drink some coffee
It has long been known that caffeine helps people wake up. If you are already used to regularly consuming this drink, but you feel that it is not very effective, reduce the amount of sugar or milk or change the type of coffee you are drinking; some brands have higher caffeine content.
- Caffeine is a stimulant that increases blood pressure and heart rate for a short time; do not rely on coffee as a permanent solution, because the body tends to develop some kind of immunity. People who have heart problems should consult their doctor before setting up a regular routine of consuming coffee.
- Find an evening or night club where the type of coffee suitable for your needs is served; Forcing yourself to go out and talk to strangers rather than staying indoors helps you stay awake.
Advice
- If you sneak around the house, be very careful how you behave, as you could be mistaken for a thief. If you have a gun in your family, Not groped to sneak around you; instead, inform other people of your desire to get up at a certain time.
- Be considerate and don't make unnecessary noises.
- Drinking plenty of water before bed can cause bedwetting in children and people who have bladder problems.
- The solutions described in this article are very effective if you implement more than one at the same time.
Warnings
- Don't deprive yourself of sleep for too long, there are studies that show its negative effects.
- Waking up a person by frightening them can terrify them; evaluate in advance what you are going to do.
