Getting a good night's sleep is essential for overall health and well-being. However, our busy lives often disrupt our natural sleep cycle. Our work schedules, social commitments, and other factors can make it challenging and you may experience insomnia symptoms. As a result you often have difficulty falling asleep, paying attention, focusing on tasks or remembering, and waking up feeling tired and groggy. However, by resetting your sleep cycle, you can improve your mood & the quality of your sleep, wake up feeling refreshed & energised, and think more clearly & do better at work.
What is the sleep cycle?
The sleep cycle is the natural process that our bodies undergo during the night to achieve restful sleep. It is composed of several stages of sleep that differ in their patterns of brain activity and body reactions. A typical sleep cycle lasts around 90 - 110 minutes and includes three stages of non-rapid eye movement (NREM) sleep and one stage of rapid eye movement (REM) sleep.
The first three stages are of the NREM sleep cycle. In the first stage, you move from being awake to being asleep. In stage 2, you enter into light sleep, where you are still easily awakened. In the third stage, the body enters deep sleep, when it becomes difficult to wake up. Stage 4, the REM sleep stage, is characterised by rapid eye movements when the body immobilises and dreams occur.
What is a bedtime routine, and how significant is it?
A bedtime routine is a set of activities that we perform before retiring for the day. It helps our bodies and mind to relax and prepares us for restful sleep. A proper bedtime routine may include activities such as taking a warm bath, reading a book, practising relaxation techniques, and avoiding using electronic devices.
A consistent bedtime routine is essential for maintaining a regular sleep cycle. It helps your brain in separating day from night, relieves your body and mind of the stresses of the day, and unwinds into sleep. A lack of a routine, however, activates the sympathetic nervous system and the mind, causing anxious thoughts and ruminations. These thoughts can become more intense and develop into insomnia if left unchecked.
Here are some of the tips that can help you reset your sleep cycle for a good night's sleep:
- Gradually adjust your sleep schedule
If you want to reset your sleep cycle, it's essential to make gradual changes and adjust your bedtime and wake-up time by 15-30 minutes every day until you reach your desired schedule. Usually, it helps to think about what time you need to wake up first. Then work backwards and pick a bedtime that allows enough hours of sleep. It may take a few days to a week to adjust to the revised schedule, so be patient and persistent.
- Stick to a consistent sleep schedule
If you adjust your sleep schedule, it's imperative that you stick to it consistently, even on weekends. Sleep schedules help your body know when to sleep and when to wake up.
- Create a relaxing bedtime routine
Developing a relaxing bedtime routine is essential for resetting your sleep cycle. Avoid using electronic devices such as smartphones, tablets, or laptops before bed, as the blue light emitted by these devices can disrupt your body's natural sleep cycle. Instead, try to engage in some bedtime routine that includes deep breathing or meditation.
- Make Some Lifestyle Changes
It might be simpler to maintain a sleep pattern if you modify a few of your choices during the day. Caffeine and alcohol can have a significant impact on your sleep cycle. Caffeine is a stimulant that can keep you awake, while alcohol can disrupt your sleep cycle and lead to poor-quality sleep. It's best to avoid caffeine and alcohol several hours before bedtime. You might also want to think twice about when you work out during the day. As exercise wears your body out, it can help with falling asleep at night. But if you exercise vigorously right before bed, you might find it difficult to fall asleep. Strive to maintain a morning or afternoon exercise schedule.
- Make your bedroom conducive to falling asleep
Create a sleep-friendly environment in your bedroom. Make sure that your bedroom is dark, cool, and quiet. Avoid using electronic devices in your bedroom, and use comfortable bedding to help promote restful sleep.
Resetting your sleep cycle may take time and effort, but the benefits of a restful night's sleep are worth it. By making some lifestyle changes and practising sound sleep hygiene, you can improve the quality of your sleep and wake up feeling refreshed and energised. With these tips, you can reset your sleep cycle and enjoy the benefits of a restful night's sleep.
If you need extra help resetting your sleep-wake cycle, try natural ingredients-filled and non-habit-forming Terra Origin Sleep Capsule. It has GABA, melatonin and earthy herbs like passion flower aerial part extract, valerian root extract, hops flower, and chamomile flower extract. That makes these sleeping tablets safe to consume.