How many times have you heard yourself say: ‘I could. Sleep For another 5 hours ‘, or’ No matter how much sleep I get, it’s never enough ‘, or’ I’m just knocking All damn time‘?
We listen to you – and so do the rest of the world. According to a recent study, 70% of 13,000 adults in 13 countries have experienced new sleep challenges and 60% say that the epidemic has directly affected their ability to sleep well. Phillips. We will try our best to do anything for a quiet night in our search. Progressive muscle relaxation techniques For new choice Pillows And Mattress protector.
But sometimes, the lack of good quality sleep can be less than the number of times you go out – it all depends on our inner body clock, or ‘circadian rhythm’.
“Our circadian rhythm is our internal clock that tells our body when to eat and act like sleep,” says Dr. Lindsay Browning, a psychologist, neuroscientist and sleep specialist. And a hundred beds.. “Our circadian rhythm is responsible for producing a hormone called melatonin, which regulates sleep, and we naturally produce melatonin to help us sleep 8 to 10 hours after most of the day’s sunlight. It is registered in a part of us. The brain is called the suprachiasmatic nucleus (SCN), whose sole function is to monitor the level of light. “
So simply put, our body clocks work like this:
- Morning light signals SCN to get up and wake up.
- Showing the maximum brightness of daylight (or ‘lux’), SCN flags it as noon, anchoring our 24-hour circadian rhythm clock around this location.
- After 8-10 hours, our bodies produce melatonin to make us feel sleepy.
“So if you have a lot of sunlight during the day when you go home from work at 5 pm instead of noon (because you haven’t been out of the house)
Office), then your circadian rhythm wants you to go to bed later and wake up later of your own free will, because it thinks 5pm was actually noon, “Dr. Browning explained.
It also explains why we have difficulty sleeping during the day and waking up at night, or why we experience jet lag, because our body’s circadian rhythm is in another time zone.
Therefore, if you find yourself falling asleep too early or not feeling tired at bedtime, the circadian rhythm can be blamed for being out of rhythm. Here’s how to fix a broken watch:
Don’t skip breakfast.
Our body clock indicates when we eat. If you skip breakfast, for example, your circadian rhythm won’t know it’s morning. Similarly, if you eat in the middle of the night, your circadian rhythm may think that it is morning and start waking you up very early. Make sure you eat regularly throughout the day to let your body know it’s time for the day.
Similarly, having an active signal for your body clock is the difference between night and day. One the study It is suggested that scheduling your workout at specific times of the day can help you regulate your body clock, the best time to exercise the next day is 7am or 1pm to 4pm the next day. It is meant to stay fresh.
Go out for lunch.
As mentioned, sun exposure is the main regulator of our circadian rhythm. It’s all very easy to get up, log in to your computer, and spend the whole day inside without seeing the sun. This can lead to a weak circadian rhythm, or worse, a circadian rhythm that is in the wrong time zone. So don’t be tempted to have lunch at your desk or skip a quick stroll on your kitchen table – even a brief exposure to sunlight at lunch can help.
Seriously, put the phone down before bed.
We know this has been said a thousand times before, but it’s true: Electronic devices can seriously impair your body clock before you go to bed.
Smartphones, tablets, laptops and computers can emit bright blue frequencies of light that our brains interpret as bright daylight.
If you look at the screens late in the evening, your eyes will be exposed to this blue light and your circadian rhythm will think it is the day before and try to stop the production of melatonin by interfering with sleep. Do
If you must use the screen, make sure that Night Mode is enabled to automatically reduce the blue light.
Avoid lying on the weekends.
People may also have problems with their circadian rhythms if they go to bed late and fall asleep on the weekends, but then struggle to get up early on Monday night and go to bed early on Sunday night. Avoid this vicious cycle by sticking to regular sleep patterns.
Understand your circadian rhythm.
There are many individual variations in our circadian rhythm – this is a characteristic of a personality popularly known as “larks and owls”. Larks are people who go to bed early and get up early. Potatoes are those who prefer to go to bed late and go to bed late in the morning.
Lark is likely to be more alert early in the day, so schedule your day to solve difficult morning tasks. Potatoes, on the other hand, may not feel fully awake for the first time in the morning, and it would be better to delay the day’s high taxation.