Sleep is essential not only for resting the body, but also the brain. If the clock says it’s time to sleep but you still feel tense, you probably need to reset your circadian rhythm. The circadian rhythm is your body’s internal “clock”, which regulates the cycle of sleep and wakefulness. Think of it as a 24-hour clock running in the back of your brain that determines when you are awake and when you sleep. When your circadian rhythm is disrupted, it can cause – among other things – sleep problems and thus health and concentration problems.
However, it’s worth mentioning that if you change time zones frequently because you travel or work night shifts, it’s not really a disruption to your circadian rhythm that’s to blame, but your lifestyle. In any case, to ensure a quality and deep sleep, follow the 5 tips below:
- Seek the morning sun
Sunlight during the day keeps your circadian rhythm in balance. This translates into more energy in the morning and better sleep at night. So try to avoid exposure to early morning sunlight and, if you work in the morning, avoid the sun before going to bed.
- Turn off the monitors
Exposure to morning light may have a positive effect on your body, but exposure to artificial light during the night has the opposite effect. Again, this is related to your circadian rhythm, since artificial light, including the blue light of screens, confuses your brain into thinking it’s morning and so reduces the production of melatonin, which helps you relax and sleep. In fact, research has shown that anyone exposed to artificial lights of any kind during the evening hours is 17% more likely to gain weight.
- Establish a specific sleep schedule
Your circadian rhythm works on specific schedules, keeping up with the sunset and sunrise. If you have difficulty falling asleep or waking up, try setting a specific and non-negotiable time to go to bed each night, and a specific time to wake up each morning, even on weekends. It may sound terribly compulsive, but it will definitely make a difference to the quality of your sleep.
- Create the ideal environment
Even if you’re not the tidiest person in the world, a tidy bedroom and a bed with clean sheets will certainly not leave you unmoved. Also, ensure that the room is at a temperature that facilitates your sleep. The ideal temperature in the bedroom is between 18 °C and 20 °C. Both extreme cold and extreme heat can increase the number and duration of wakefulness at night.
- Choose the right foods
The caffeine in coffee, tea, cocoa and some cola drinks stimulates the nervous system and if you have consumed drinks containing caffeine in the late afternoon it can cause insomnia. Alcohol also negatively affects sleep. A glass of wine may initially make you feel relaxed and drowsy, but then when the drink breaks down in the body, it releases stimulating ingredients that cause you to fall asleep easily or wake up in the middle of the night. Also, avoid eating at least 3 hours before going to bed.
