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How To Fix Your Sleep Schedule In Few Simple Steps

What is sleep, and why is it important?

In its seemingly passive nature, sleep plays a key role in the development of our brains. The human brain spends roughly one-quarter to one-third of its waking hours performing life-sustaining activities. It is believed that sleeping reduces energy consumption by approximately 10 percent in humans, and more in other animals. This decrease in energy demands and body temperature means that sleep conserves energy resources. In fact, many scientists believe that sleep has a significant role in enhancing our immune system. Therefore, we should make sure to get plenty of rest. Even if your sleep schedule doesn’t allow you to sleep for a few hours, you’ll be better rested the next day.

The benefits of getting a good night’s sleep

  • A good night’s sleep is essential to your overall health. Getting a good night’s sleep keeps you refreshed and alert throughout the day, allowing you to function at your best. Sleep is an important piece of your body’s clock and helps regulate blood-sugar levels.
  • Studies have shown that irregular sleep patterns have been associated with serious mental disorders. A good night’s sleep will keep you alert throughout the day and promote a more balanced mood.
  • A lack of sleep is also linked to higher rates of heart disease. Sleeping too little or not enough can activate the body’s fight-or-flight response system, which causes your blood pressure to increase. 
  • Getting sufficient sleep is additionally quintessential for your immune system. It boosts your immunity and helps keep bugs and germs at bay. While you’re sleeping, your body can repair itself. During this time, immune cells and proteins are stimulated, which makes them more effective at fighting disease later. 

How to get on track with your sleep schedule?

Your circadian rhythm is a complex mechanism that controls your biological processes. Consistently adjusting this cycle leads to a variety of health problems, including sleep disorders. Fixing a sleep cycle can take a few days to a month. If your sleep issue is due to stress, try to avoid it. It’s better to stay up until you’re sleepy rather than setting an alarm for 7:00 a.m. Since we can’t control when we sleep, we should avoid stressing ourselves with issues before bed. Try making a listing of matters to do the subsequent day. This will help you to relax and sleep. After all, stress is not good for your health. Often, sleeping issues are related to emotional issues. This makes our minds race when sleep time arrives. Then, we get sleepy in the daytime, when we should be awake. 

Choose a perfect bed for comfortable and healthy sleep

It is a most common question “ is a twin size bed big enough for a good night’s sleep?” You must choose a bed that suits your body type and sleeping position. A mattress with a firmer feel suits those who sleep on their side. People who sleep on their back should look for a bed that’s about five to seven percent firms. It should be comfortable, yet firm enough to alleviate pressure points, and support the body. There are a few matters you must think about earlier than making your purchase. Depending on the size of the room, a twin mattress might be just the right size. A twin mattress is about 38 inches (0.97 m) wide and 75 inches (1.91 m) long. It’s a good choice for young children or teens who have outgrown toddler beds. This size is long enough for kids to pass puberty comfortably. Buying a full-size mattress is a better choice for those with a larger room. Besides mattress size, you must also consider the height of the mattress. If you’re over six feet, a full mattress will not be comfortable for you. 

How to fix your sleep schedule?

When you wake up at the same time every day, your body’s internal clock will be more efficient. Sleep deprivation can cause a range of physical symptoms, from moodiness to depression. By following a consistent sleep schedule, you can fix your sleep issues and get the sleep you need. Unfortunately, not everyone has the luxury of a regular schedule, and there are sometimes obligations that prevent us from following our ideal sleep schedule. Perhaps you have a sick child, or you have to go to work after the sun rises. The first step to fixing your sleep schedule is to find out what is causing your problems in the first place. While it can be difficult at first, it’s crucial to stick with a routine and get your body used to it. 

Food that can fix your sleep schedule 

Avoid foods high in sugar or saturated fat, which both contribute to the difficulty of falling and staying asleep. Instead, opt for foods high in fiber and protein, which are both soothing to the digestive system and promote sleep. Try making some of your own pasta sauces instead of buying ready-made versions to save money on sugar. It’s also best to avoid eating large amounts of food within three hours of bedtime, because eating late can disrupt your internal body clock. Nuts, seeds, and vegetables are foods that help you sleep to eat before bed. These foods contain melatonin, a hormone that helps regulate the body’s sleep-wake cycle. Eating nuts before bed will increase their content in your blood, and eating them two hours before bedtime will help you sleep better. 

Conclusion

One of the most important steps in adjusting your sleep schedule is to recognize that the process takes time. Many people count the time from bedtime to their alarm at 8am as their sleep time, but it will actually cut off about an hour of sleep if you spend 20 minutes watching television or reading a book. Having a regular sleep schedule will help you sleep better and feel more refreshed in the morning.

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