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We all have an inner scheduler, hardwired into us called the circadian clock, it helps to fall asleep each night and wake up the next morning. Everyone's sleep pattern depends on their daytime engagements.
Our daily routines are what we eat and drink, how we schedule our days, and how we choose to spend our evenings can significantly impact our quality of sleep. Even a few slight adjustments can mean the difference between sound sleep and a restless night.
Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long. Unhealthy daytime habits and lifestyle choices can leave you tossing and turn at night.
Sleep is important because it is very important for the body, it helps our body to fight stress. It is believed that we need 6-7 hours a day.
Creating an action plan by working on one step at a time then moving on to the next to build lasting habits and to improve your sleep patterns by personalizing the plan to fit your bodily needs and flexibility in the process.
Starting with week 1, focusing on how you will accomplish the target behaviour, identifying what contributes to your odd sleeping hours, improving the sleep environment, and groundwork by self-reflection to provide a foundation.
Commit to going to bed earlier. Exposing to morning sunlight and getting rid of the alarm clock. Week 2's goal is to make sure to eat breakfast every day and to keep a record.
Week 3: Create a relaxing buffer zone and go to bed when you feel sleepy.
Week 4: Remove electronics from the bedroom. Develop a sleep routine: not to watch TV, social media near the time when you fall asleep.
To calculate your sleep needs; traditionally 8 hours of sleep. Before going to bed, write down all the things that worry you in a journal and think of ways to deal with them effectively.
During the day, be more active. Reduce caffeine intake and daytime naps. Besides, exercises and relaxation techniques to help improve sleep.
Commitment to make good sleep a priority and be consistent in your sleep hygiene approach based on the following parameters. Sleep environment, Bedtime, Relaxation exercise, Wake up time, Natural light exposure, Breakfast, Workout, Avoiding naps, Avoiding caffeine intake, Quality of sleep
As an individual, you will feel little change in yourself by setting a scheduled routine, engaging in activities, gym/workout, having breakfast, Meditation App, and also Lumosity App for fun and active mind games/ cognitive puzzles.
As you will go through your diary journal and sleep tracker, you will realize that this target behavior as a personal change worked for you effectively by assigning smaller tasks and steps.
It's that you have to keep a track of your progress to get going and to be consistent to achieve the desired results. Also, reality checks as to what fits in best for you.
Training your body to change a behaviour takes a certain amount of mental power and discipline. But once you do that you will feel healthier, more refreshed, and energetic with this new energy- to be more productive. Also, much about self-care by engaging yourself in a mindless activity- favourite web series, cafes, and treating yourself as reinforcement after weekly accomplishments. You will progress well by setting weekly goals, sleep trackers, and journal entries. Positive reinforcement on achieving weekly goals and no treat to self as negative reinforcement.
Our sleep timing depends on Our Age.
1 Small Child - about 17 hours
2- Teens - About 9 to 10 hours
3- Adult - About 8 hours
Psychologists say that we should get at least 7 to 8 hours of sleep a night, which is very important for good health. In such a situation, sleep or not sleeping properly can create a problem.
Insomnia can cause diseases such as high blood pressure, diabetes, stress, depression, and obesity.
I have to say that You have to sleep daily. A sound sleep means sleeping deeply. Sleeping in deep sleep is very beneficial for the body. When you are fast asleep, your body repairs your muscles. At the same time, bones also get rest and their healthy development takes place. Also, when you sleep better sleep, your hormone management is good. I hope You will sleep properly by reading this Article. If You want to know more about Psychology, then You Can Visit My Fit Brain.
Wishing you Personal growth and adaptive behaviour change practices!!
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