Your body has a daily circadian rhythm that regulates your sleep. It combines your nerves, hormones, genes, and body temperature, which controls your sleeping pattern. Several factors can affect your sleeping cycle, and you endure circadian sleep disorder. The timing of our sleep becomes difficult, and you might have difficulties falling or remaining asleep. The circadian rhythm Glendale specialists can help you work out your sleep pattern and understand why it is hard to find enough sleep. Your doctor can also work with you to help you reset your cycle. See the tips below to get back to sleeping normally.
Schedule Enough Sleeping Time
It is crucial to account for time for sleep in your busy daily schedule. Your sleep cycle should have a targeted sleep duration. Teenagers should get about 9-10 hours of sleep, while adults should get about eight hours. Ensure you adjust your schedule to fit this timeline to reset your circadian rhythm. You should adjust your priorities to improve your sleep first. Improved sleep will then improve your productivity. You will have to take on a few commitments, like skipping a regular thing you had with your friends in the evenings, switching your supper time, and adjusting your gym timeline.
Although the main aim is to reset the sleep cycle, you will want to start slowly and small for effectiveness. Your body might not take it well when you want to change the circadian rhythm at once, and you can experience issues. You can begin by shifting about fifteen minutes and keep adding the minutes until you achieve your target. You might need to shift the sleep cycle by about 30 minutes if the pattern change is required soon.
Consistency is Key
It would be best if you were consistent when resetting your circadian rhythm. Ensure you get to bed at the exact time you set every day and wake up at a particular time every day. It will help your body pick up your new cycle soon. It is crucial to avoid sleeping in during the weekends, especially for the first stages of adjusting your circadian rhythm. If you must sleep more, only do it once a week and for an additional hour. You can go back to sleeping for about two hours during the weekend once the rhythm is set.
Taking naps can affect your bedtime in the evening. Therefore, you must be careful during your circadian rhythm reset phase to avoid naps or take them sparingly. You can confuse your system when you are adjusting but adding more adjustments. It is normal to be tired and fatigued, and you might need to nap. Only do so carefully and avoid frequent naps to prevent your sleep pattern from returning to where you were.
Reset Your Meal Clock
Research has found that changing the times you take your meals can help reset the circadian rhythm. Your body adapts and might know that it’s time to sleep once you take your supper. Therefore, you can consider eating early around the new sleeping time you want to adapt. Also, you might need to skip meals for certain hours according to your target waking-up hours. Consult your doctor adequately to understand how this works.
Resetting your circadian rhythm is rather simple with the help of experts. Contact the Sonoran Sleep Center specialists to learn more. Request a consultation appointment online or make a call for more information.