How to Reset Your Sleep Cycle
Sleep is crucial to your health and mental wellbeing
How many of us have noticed that sleep cycles changed since the Pandemic started? You aren’t alone. In my household, my children and I all are experiencing lots of changes in our sleep patterns.
Such as not getting any sleep, trouble with falling, or staying asleep. For a few weeks, I was feeling like a walking zombie trying to handle all my responsibilities.
Sleep is crucial to your health and mental wellbeing. I know that we all are going through a tough time. Here are some ways to help you get back on track with your sleep cycle.
Install Night-Time Apps on Your Phone
Some people will use their cellphones throughout the day until they fall asleep. Unfortunately, the phone’s blue light interferes with our Circadian Rhythm. It hinders our natural production of melatonin. There are several apps to choose from you can install on your phones through Google Play Store or IOS App Store. Depending on the phone you have because Google Play Store has apps called Night Light Apps. As for the IOS App Store, their apps are called Screen Dimmer Apps. You can also set your phone on Do Not Disturb between the hours you expect to be asleep.
Set a Bedtime
Think of a time that would work best for you to have the recommended 7 to 8 hours of sleep each night. You might have to adjust your nighttime habits. Be consistent with it. It’s a good idea to have an early night once or twice a week.
Have a Set Time to Wake Up
Have a set time to wake up and try to always wake up at the same time. I know it may be difficult on the weekends because who doesn’t want to sleep in after a long week, so it’s ok to have a lie-in at weekends. You could always read the papers, meditate, or listen to music.
Nap Time
Try not to take any naps late in the afternoon. If you are feeling tired, then nap early in the afternoon and make it a short one like a power nap. Try one of the apps that offer a twenty-minute guided nap; Calm have ones that wake you up with birdsong.
Limit Caffeine
Cut off any consumption of caffeine a few hours before bed. I notice an enormous difference if I drink a cup after 7 pm because I’m so wide awake from it and not able to sleep until 1 or 2 am. Some people avoid caffeine after 3 pm for this reason.
Avoid Distractions
When it’s almost time for bed, aim to create a quiet atmosphere. Set your phone on silent, switch off TVs, and anything electrical that gives off light or noise.
Relaxation
Look for some ways that will help you feel relax in the evening. There are many options out there. Such as using a journal, listening to relaxing music, yoga, or working out. A warm bath also works well.
Thanks for reading; until next time. 😊
Peggy Haven is a freelance writer, mom, and coffee drinker. One of these is her great love — guesses?
