Adjusting Your Circadian Rhythm: A Guide on Sleep Schedule Correction
Sleeping like a well-rested creature instead of a walking dead person might be more tricky than you think. With nearly 40% of Americans struggling to get enough shut-eye, you're hardly alone in your sleep struggles.
To help conquer your slumber issues, Dr. Nancy Foldvary-Schaefer, a specialist in sleep medicine, shares a set of doable tips for mending your sleep schedule, so you can rise and shine like a new day has dawned – every day.
Sleep Schedule Fixes That Hit the Spot
We're all unique in our habits, so what works for one may not work the same for all. However, there are some healthy habits and routines that can assist most folks in getting their zzz's on track.
1. Establish a Sleep Routine
Sticking to a consistent bedtime and wake-up time is paramount for a better sleep schedule. Set a wake-up call that's the same every day, regardless if it's a workday or a weekend. This sets your brain up for feeling drowsy at around the same time each night. For optimal sleep duration, aim for around 8 to 10 hours of shut-eye per night, so set your lights out time accordingly.
2. Switch Off the Caffeine
Caffeine can be a great morning pick-me-up, but if it's a necessity to stumble out of bed, you may be experiencing poor sleep quality. Experiment with cutting back on caffeine and see if you can ditch the caffeinated pick-me-up altogether. If you need your coffee fix, place a limit on your caffeine consumption, setting a cap time earlier in the day to prevent it from interfering with your sleep.
3. Set Aside Wind-Down Time
In the hours leading up to bedtime, try to create a wind-down period that sets the stage for sleep. Start dimming the lights, staying off electronics, and refraining from strenuous exercise, heavy meals, or alcohol. Think of those pre-sleep hours as a chance to create a calming ambiance.
4. Relax and Unwind
A racing mind is a common culprit when it comes to insomnia. Apply some relaxation techniques to help slow the mind and ease into sleep. Practicing bedtime yoga, journaling, meditation, or reading can assist in reducing stress and anxiety levels.
5. Be Wise with Napping
While napping can be tempting, particularly after a poor night's sleep, try to avoid taking midday snoozes as they may actually disrupt your nighttime sleep. Stick to short power naps of 20 minutes to help take the edge off without hampering your nighttime sleep.
6. Seek Professional Help
If all else fails, it might be time to seek help from a healthcare professional. Many sleep disorders require medical attention for the best outcome. If you've been dealing with persistent issues, consider scheduling an appointment with your primary care physician to discuss further treatment options.
Why Sleeping Well Matters for Health
Good sleep isn't just about waking up feeling refreshed – it's key to overall health, mental functions, and emotional well-being. Regular restful sleep can reduce the risk of chronic diseases like heart disease and diabetes, boost cognitive performance, and support mental health. Establishing healthy sleep routines can help ensure you're getting the best night's rest and improve your health in the long run.
The tips provided by Dr. Nancy Foldvary-Schaefer, a sleep medicine specialist, ranging from establishing a sleep routine, switching off caffeine, setting aside wind-down time, relaxing and unwinding, being wise with napping, and seeking professional help, can assist individuals in improving their sleep schedules and overall health. A healthy sleep schedule, consisting of 8-10 hours of sleep per night, is crucial for overall health, mental functions, and emotional well-being, as it can reduce the risk of chronic diseases like heart disease and diabetes, boost cognitive performance, and support mental health. These sleep-related health issues are matters of concern in the news, as nearly 40% of Americans struggle to get enough sleep, making sleep a hot topic in health-and-wellness discussions.
