How to properly restore sleep mode

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Fast, go camping and don't lie if you can't sleep.

It doesn't matter what exactly the reasons led to the fact that you cannot fall asleep and wake up at the desired time - a change in the time zone or insomnia. Only one thing is important: it is quite possible to normalize the sleep mode.

Here are some scientifically backed 10 Ways to Reset Your Sleep Cycle recommendations from experts at the reputable medical resource WebMD.

1. Control the lighting

An obvious fact: we fall asleep when it's dark and wake up when it gets brighter. The hormones melatonin and cortisol are responsible for this.

The first is produced in the pineal gland (pineal gland) only in conditions of darkness: the part of the brain that is responsible for the biological clock, the suprachiasmal nucleus in the hypothalamus, beams about it. Melatonin lowers body temperature, blood pressure, and blood glucose levels. Together, these processes make our body go into hibernation. When it brightens again, melatonin levels drop and drowsiness subsides.

On the other hand, the amount of cortisol decreases in conditions of darkness and an increase in the level of melatonin. Less cortisol - less stress - deeper relaxation and easier sleep.

If the darkness is difficult, melatonin is not produced in the right amount. And cortisol is on the rise.

The conclusion is simple. If you want to fall asleep at the desired time, make your brain dark. Hang blackout curtains on the windows, turn off all lights, and do not surf social media before bed. The last point is especially important.

Electronic devices are a source of so-called blue light, which is especially effective in reducing melatonin levels. And at the same time it increases concentration. We would like to relax and sleep, but if you've seen enough of the "blue" screen, the body will resist. In general, turn off your TV and computer, put your mobile and tablet aside at least an hour before going to bed.

2. Forbid yourself daytime sleep

If you need to restore the regimen, skip the siesta. Sleep during the day is likely to make it difficult to get back to the night.

An important point: if you feel so tired that you literally fall off your feet in the middle of the day, you can still take a nap. But try to devote no more than 20 minutes to this. And preferably before 15:00.

3. Don't just lie in bed

If you can't sleep for 20 minutes or longer, get up and do something relaxing (take a deep breath, meditate, turn on dim lights and read a book) rather than staring at the ceiling.

By staying in bed, you train your brain to lie in the dark and not sleep. This risks becoming a bad habit.

4. Wake up at the same time every day

It is not always possible to convince the body to fall asleep at the right hour. But it is quite possible to schedule a wake-up time.

Waking up at the same time every day, you set a rhythm for the body and thus adjust your biological clock to function according to a specific schedule.

5. Practice good sleep hygiene

Here are some guidelines to help you fall asleep at your desired time:

• Provide silence. Close the windows, doors, try to prevent extraneous sounds from entering your bedroom. If it doesn't work, use a white noise generator.
• Sleep in a cool room. The ideal temperature for The Ideal Temperature for Sleep is 15-19 ° C.
• Avoid caffeinated drinks, especially in the afternoon. These include not only coffee and tea, but also all kinds of energy drinks and often even regular soda.
• Make sure your bed is comfortable. A mattress that is too soft (or, on the contrary, very hard) and lumpy pillows lead to the fact that you will unconsciously turn around in bed in search of a more comfortable position. And these movements reduce the quality of sleep.
• Be sure to exercise during the day. Regular exercise will increase your chances of a healthy rest.

6. Don't eat before bed

The body clock also responds to dietary patterns. We eat during the day, we do not eat at night. Therefore, if you are eating (or your gastrointestinal tract is busy with active digestion of what you have eaten), the body assumes that it is still a day. So it's too early to fall asleep.

Try to eat no later than 2-3 hours before going to bed.

An additional unpleasant effect: knowing that they are being fed in the evenings, the body will try to stay awake at this time tomorrow (the day after tomorrow and so on). Therefore, it would be nice to make early dinners regular, so that the body gets used to it: there is nothing to wait for food late, it is better to sleep.

7. Try to starve

Scientists at Harvard have found that in animals, circadian rhythms (as the body's internal biological rhythms are called) shift depending on the availability of food. Based on this, the researchers suggest the Harvard study finds fasting resets circadian clock that 12–16-hour fasting may help with jetlag insomnia - jet lag.

To restore sleep, even without jetlag, try a 16-hour fast. Eat early dinner for several days (for example, around 4:00 pm) and then avoid eating until breakfast (around 8:00 the next morning). When the regimen is normalized, switch to a 12-hour interval between dinner and breakfast. It is good not only for sleep, but also for overall health.

8. Go hiking

With backpacks and tents. At least three days, but preferably a week - to increase the effect.

The natural alternation of day and night helps to restore the body's circadian rhythms.

For example, a study published by Entrainment of the Human Circadian Clock to the Natural Light ‑ Dark Cycle in Current Biology provides a test of this theory.

Eight participants in the experiment went on a hike, where they spent a week without artificial lights, phones or laptops. During this period, the biological clocks of all volunteers were rebuilt, synchronized with the solar time: people began to easily wake up at dawn and fall asleep at nightfall. This effect was most pronounced in those who, prior to the start of the experiment, positioned themselves as an owl.

9. Try not getting enough sleep

Another effective, albeit controversial, way to restore sleep is to stay awake for exactly one day. When the long-awaited evening finally comes, you will surely fall asleep as soon as your head touches the pillow.

This method is cool, of course. But the researchers were able to prove, An Unconventional Release from Depression, the connection between daily sleep deprivation and the activation of a certain type of brain cells that produce the protein adenosine. It is extremely important for the regulation of sleep: a sufficient amount of adenosine helps to normalize the sleep-wake cycle.

Important nuances:

• Since the method is quite harsh, it can only be resorted to after consulting a doctor - the same therapist.
• Avoid driving and other tasks that require alertness and concentration during periods of sleep deprivation.

10. Talk to a therapist

It is normal to have trouble sleeping from time to time. In most cases, it is enough to change your lifestyle according to the list above and you will get enough sleep again.

However, if, despite all your efforts, insomnia and other inconveniences persist, it is worth contacting a therapist. You may have an undiagnosed sleep disorder. Such conditions require treatment - sometimes even medication.