You’re reading the 1st post of the series Help Me Sleep 101.
There are some strategies that actively help you sleep smart. The first of all strategies and arguably the best one is to maintain a Sleep Schedule. The term ‘Sleep Schedule’- refers to maintain your body’s sleep-wake cycle or, the circadian rhythm (biological clock). It means falling asleep and getting up in the morning at the same epoch every day. It will result in more energizing and restorative sleeps every single night. So try to make the sleep schedule sustainable even in the weekends.
sleep schedule | image credit
Set your bedtime. Find out the moment when you’re most tired at night. Try to sleep that very moment to avoid vigilance of your brain. Try to maintain the bed-time for the rest of your life.
Wake up. Most adults need 7-9 hours of sleep. There might be exceptions. Find out what suites you most. And wake up at the right time. Set it as your wake-up time, which will naturally tell your biological clock to wake up at the same time every single day.
Avoid Naps. The truth is, naps can help you pay-off your sleep debt i.e. your lost sleep and help to recharge yourself. But unscheduled naps may worsen the conditions of Insomnia. Take naps at early afternoon and of course limiting it for 30 minutes.
Experts recommend eliminating naps, if Insomnia is a trouble for you.
Don’t take a nap after dinner. Do some mild refreshing activities such as spending some time with your family, or gossiping with your friend. You can also engage yourself in mildly invigorating activities such as preparing for the next day. Of course, avoid overly stimulating activities that disrupts your sleep like surfing the internet, watching movies, using cell phones at least an hour before you go to your bed. Taking naps after dinner will contribute you developing sleep problems and destroy your sleep schedule.
Know about Melatonin. Melatonin is a hormone which is a part of your internal biological clock. It is triggered by the biological clock which prepares your brain and body to sleep. With the augment of melatonin, your body will start to feel increasingly drowsy. Due to your biological clock, you naturally feel the most tired between midnight and 7 am. You may’ve also noticed that you feel mildly dozy in the afternoon (1 pm to 4 pm), when there is another increase in melatonin takes place in our body.
Maintaining a sleep schedule will naturally help you to be embraced by a sound sleep.