6 Steps To Resetting Your Internal Clock

If you can’t seem to get the good night’s sleep you need, there might be a reason for that. Your circadian rhythm might be off, telling you that you should be awake when you’re trying to sleep. This internal clock controls the hormones your body releases, which can end a good night’s sleep long before it’s time for you to get up.

If your internal clock is off, this can negatively impact your ability to recharge and perform at your peak. This can happen due to past sleep patterns, frequent travel, or other factors. It usually doesn’t resolve on its own, but there are some simple steps you can take to retrain your body and get your internal clock back in sync with the sleep cycle that’s best for you.

Get Comfortable

The most common cause of sleep troubles is the lack of an ideal place to get some rest. This starts with your mattress, which provides the support – or lack of support – your body feels every night. This is why it’s important to have a mattress that works for your body type and sleep style. People who save on mattress costs often pay for this in aches and pains.

Finding the ideal firmness for your mattress is key, and there are special types such as side sleeper mattress models for anyone whose sleep style doesn’t fit the standard models. Follow up on this by figuring out how many pillows and what types you need to get a good night’s sleep.

Get Into a Routine

One major culprit of interrupted sleep is not taking the time to relax before you go to sleep. Think of going to sleep as a series of steps rather than simply turning off for the night. Plan when you’re going to sleep each night, and if you want to move your bedtime an hour or more earlier, it may be best to break that down into segments.

Set a goal of going to bed fifteen or thirty minutes earlier for one week, and then move it forward another segment the next. Your body and brain should be going to sleep in sync, so make sure to relax and get comfortable before getting into bed.

Exercise Regularly

How can exercising help reset your circadian rhythm? It’s all about priming your body for sleep, and exercise can help by producing more melatonin. If you exercise throughout the day, your body will sense the effort and create more helpful and restful hormones to make it easier for your body to recharge.

It’s best not to try for an extreme workout regimen, as this could backfire and make you too achy to sleep. Even something as simple as taking a brisk walk several times through the day will prime your body for a good night’s sleep.

Avoid Screens

Your body is smart, and it can tell what kind of input it’s getting. The light from the screens you use to watch TV or keep up on the internet tells your body it’s nighttime and makes it more alert. Thus, avoiding screens in the hours before sleep can make it easier to fall asleep.

This doesn’t mean you have to go cold turkey, though – many devices have nighttime modes you can turn on. These lower the screen’s brightness, so the effect on your brain isn’t as strong, and you can ease into sleep before turning the device off.

Limit Caffeine and Alcohol

This can be a double-edged sword, as many people drink caffeine during the day to stay awake. But to quote a famous comedy, “the cause of and solution to all of life’s problems”. Caffeine may be what’s screwing up your circadian rhythm. It makes it harder to fall asleep, so it’s important to avoid caffeine for six hours before you try to fall asleep.

This goes for alcohol as well – it may make you drowsy when it’s first drunk, but after a few hours in your bloodstream, it becomes a stimulant. This means it could even wake you up in the middle of the night if you have a regular nightcap.

Avoid Naps

It can be tempting to take a nap during the day to catch up on sleep, but this can sabotage your next night’s sleep. Naps trick your body into thinking you just woke up again, and then the body will find it harder to go to sleep again in only five hours or so. Naps can be fine once in a while, but don’t let them become a regular part of your routine or let them go longer than thirty minutes.

Sleep Well

Are you looking to reset your personal sleep clock? It might be easier than you think. It’s all about resetting your routine and tackling sleep with purpose each night.

Make sure you’re sticking to a routine every night when possible. Exercise during the day, and cut back on screens, caffeine, alcohol, and naps. You might just start getting the good night’s sleep you need.

Previous Post
Next Post

Leave a Reply

Your email address will not be published. Required fields are marked *