If you want to be more productive throughout the day, adjusting your sleep routine is probably one of the best things you can do for your well-being.
Our sleep-wake cycle every 24 hours is referred to as circadian rhythm. The internal clock which affects this rhythm is located in our hypothalamus. This part of our brain responds to cues telling our bodies it’s time to sleep.
However, sometimes our circadian rhythm can get affected due to one of the following reasons:
- Jet lag
- Pulling all-nighters
- Travelling to different time zones
Fortunately, there are ways to reset your circadian rhythm and rest your sleep routine. Here are some of them:
Fix the light exposure
Our body produces the sleep hormone, known as melatonin, after sunset. However, if you expose yourself to bright light during the night, it may inhibit melatonin production. This will make you feel more alert and awake.
Darkness, on the other hand, helps in melatonin production and makes you feel drowsy. That’s why you should turn off any bright appliances in your home and try to use only warm and dim lights. Also, limit exposure to screens such as laptops and smartphones at least two hours before bedtime.
Relax your body
Sleeps help you relax but relaxing also helps you sleep better. When you’re anxious, your body releases stress hormones called cortisol. The higher the cortisol levels, the more awake your body feels.
Adopting a relaxation technique before bed can help you fall asleep quicker. Here are some bedtime routines you can try:
- Deep breathing
Try to exercise daily
The benefits of daily exercising are numerous—from improving cardiovascular health to lowering stress levels; it helps improve your overall well-being. One of the lesser-known benefits of engaging in physical activity is improved sleep quality.
Most of our body tissues are linked with our internal clock. When we work out, we align our muscles with the circadian rhythm. Moreover, exercise also helps in melatonin production, which further induces sleep.
If you’re having trouble falling asleep, 5 STAR CLINIC LTD can help you. Our hypnotherapy and acupuncture treatments can help you reset your sleep routine and get your life back on track.
Our clinic also offers a wide range of other non-surgical pain relief treatments including massage therapy, physiotherapy, and more.
Contact us today to learn more about our services.