Sleeping is an important exercise that helps your body recharge, restore, and repair. Without enough sleep, you may experience many health and sleep-related problems, such as insomnia, frequent headaches, and muscle aches. Therefore, you need to ensure that you get enough sleep at the recommended time.
The body has an internal clock that discerns your sleeping time. For most people, it’s between 10 PM and 6 AM, an eight-hour duration known as the circadian window. Your body naturally adjusts to your trends when you have good sleeping habits if you fall asleep around 10 to 11 PM and wake up around 6 to 7 AM, even without a prompt.
However, any time you travel (often between two or more timezones) or start having frequent naps during the day, your circadian window and sleeping pattern get disrupted, making it hard to find an ideal sleeping schedule. So, you should monitor your sleep trends properly to ensure this never happens.
6 Ways to Improve Your Sleep Pattern
Use Natural Sleep Enhancers
Most people prefer using synthetic sleep medications to help them fall asleep, but natural remedies like kratom are way more effective. Kratom is also suited for regulating the sleep-wake cycle.
Kratom helps induce sleep by managing factors that may bring about a distorted sleeping pattern, such as stress and pain. It possesses analgesic properties that can help you get rid of pain, and its anxiolytic and antidepressant properties help relieve anxiety and depression.
A study also indicates that, at higher doses, kratom has sedative abilities that can help you relax and quickly fall asleep. Its alkaloids stimulate melatonin receptors to enhance melatonin production, a hormone that causes sleep. So, a dose of kratom from reputed brands like Kratom krush can be enough to enable you to maintain a good sleep pattern and acquire some quality respite. You can order popular whole herbs kratom to try.
Adjust Your Sleeping Time Accordingly
You may also adopt an excellent sleeping trend that allows you to go to bed at the right time and wake up at an appropriate time. But at some point, you may experience an emergency or problems that have you waking up in the night to attend to. If this goes on for a while, you will likely be thrown off your circadian window. But how can you get back to your sleeping routine when this happens?
You can start by adjusting your sleep time a few hours earlier or later, depending on how your regular sleep schedule used to be. You’ll gradually add up or lessen the hours till you are back on track. At this time, the body is also manipulating your internal clock to try and get things back to normal. This manipulation will bear fruits quickly, as the body only takes a few days to adjust to sleep patterns. Therefore, a slight shift is enough to save your perfect sleep schedule.
Avoid Frequent Naps During The Day
Most people believe that taking a nap whenever they feel tired during the day is enough to help them get back on their feet. But what you may not know is that your regular sleep schedule is being disrupted as you nap. You may experience a lack of sleep later on or wake up in the middle of the night as your body feels it has probably rested enough.
You may decide to perform some restorative exercises whenever you feel sleepy during the day. Light activities keep you awake in the meantime to give you room to wait on your usual time. And whatever it is that you do, ensure that it doesn’t make you more tired as it won’t meet the goal of trying to keep active.
Sleeping can be challenging if you are hungry or dehydrated. And even though some people have eating or drinking routines and may prefer foodstuffs that they are used to, a change in your diet and eating habits can help you avoid waking up to drink or snack.
Always eat nourishing foods like fruits and berries. A study indicates that these foods help enhance melatonin production, enabling you to fall asleep. They also have lycopene, a vital antioxidant, and sleep nutrient. Also, drink enough water or essential fluids to keep you hydrated and prevent waking up at night to hydrate.
Avoid Too Much Light When Trying To Sleep
Excessive light may prevent you from sleeping on time, and even if you do, you are likely to get up now and then. It hinders the successful transition between sleep cycles, gradually distorting your sleep pattern.
You can turn off the lights when going to bed and block any light inlets to get a peaceful sleep. Sleep masks can also help cover your eyes to prevent light detection so that you can sleep peacefully.
Stay Away From Noise
Noise can also be menacing as it can prevent you from having a good night’s rest. Avoid playing loud music, and if at all it’s noise from your neighbors, try to get them to be a little less noisy. If it’s beyond control, like with the case of a snoring partner, you can put on some sleep buds for some peace.
Sleeping is essential as it helps your body to rest and recover. And a good sleep pattern is also vital in giving you enough quality respite. But if you find it hard to sleep due to bad sleeping trends, you can count on the highlighted tips to help.