Improving Sleep Wake Cycle

18 hours ago 236 Reads 7 min read
Manu Data Anxiety 01 Feb 2021
Sleep wake Cycle

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.

Some Natural Ways to Sleep Better:

a man sleeping calmly

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.

  1. Research has found that people who drink tea or coffee more than 2-3 times a day are unable to sleep quickly even after wanting it at night. 
  2. If you want to sleep but can't sleep then wake up for a while and start reading and watching TV or listening to some light music. Sleep will come on its own in a while.
  3. Do not go to sleep immediately after reading, thinking, or drinking something because then your mind is excited due to which you do not sleep properly.
  4. If something is bothering you and you are not able to deal with it properly by thinking about it again, then write that problem on any paper before sleeping and tell yourself that you solve this problem tomorrow. will do. This will give you a kind of mental satisfaction and there will be no problem sleeping.
  5. Sleep as little as you can during the day. If you sleep more during the day, then sleep late at night.
  6. Our bedtime is also a part of our habit. Our brain takes our sleep and waking times as a habit and responds in the same way. To fix your sleeping and waking time. This will not cause you problems like insomnia.
  7. Concentrate on anything 5 minutes before bedtime. You can also understand it as a prayer or meditation. This will calm your mind and make you sleep better.
  8. At night, after taking food, one must take a short walk. With this, the digestion remains good as well as it makes you comfortable at night.

Short term goals:

  • To explore your sleep patterns
  • Write a journal of daily stressors, maintain a sleep diary to monitor the quality and quantity of sleep
  • Keeping a record of naps
  • Some relaxation exercises

Long term goals:

  • Re-establish a restful and peaceful sleep pattern
  • To feel more refreshed and energetic during wakeful hours
  • Committing yourself to better sleep and a good routine
  • Review on sleep hygiene

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 behavior, 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.

Specific techniques and approaches for improved sleep schedule:

  1. Behavioral therapy to help build an association between bedroom, sleep, and daily activities. (reinforcement and punishment)
  2. Recommendations on good sleep hygiene to promote sound sleep.
  3. Relaxation techniques- meditation, mindfulness, exercises. (Meditation App)
  4. Self-care
  5. Sleep journal to track your progress
  6. Lumosity App for fun and active mind games/ cognitive puzzles
  7. Sleep cycle App- to have sleep analysis, sleep statistics, daily sleep graphs, and sleep notes.
  8. Being gentle and flexible to self.

List of recommended readings and articles for effective sleep schedule:

  1. Improving sleep- A guide to a good night’s rest. (Harvard Medical School Special Health Report).
  2. Healthy sleep tips Including ideal room temperature, noise, and light control. (National Sleep Foundation). Sleep and your lifestyle, sleep tools, and tips.
  3. 5 foods that help you sleep- Food relates directly to serotonin, a key hormone that helps promote healthy sleep. (Cleveland Clinic). Embrace whole-grain bread, cereals, peanut butter and nuts, warm milk, and fresh basil.
  4. Stressless; sleep more- Tips for reducing stress to promote better sleep, including the use of acupressure. (UCLA)

Training your body to change a behavior 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 favorite 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.

How much sleep do we need?

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.

What happens If You do not sleep properly?

A girl is stressed because she is unable to sleep

  1. Dark circles may occur under the eyes.
  2. Irritability and decrease in concentration.
  3. Stomach upset.
  4. Difficulty making decisions.
  5. You, Will, feel sad.
  6. Fatigue.

Insomnia can cause diseases such as high blood pressure, diabetes, stress, depression, and obesity.

Causes of Sleep problems 

  1. Anxiety and mental depression
  2. Employment-related problems
  3. Thinking about a problem again and again
  4. Melancholy disease
  5. Worry about something
  6. Mental and emotional insecurity
  7. Loneliness and despair

Some Other Reasons for Sleep Problem:

  1. No regular bedtime
  2. Have any illness, pain, or fever
  3. Eating too late
  4. Go to sleep hungry
  5. Room cold
  6. Spending more time on TV and the Internet till late at night
  7. Drink too much tea or coffee
  8. No work all-day
  9. Alcohol and cigarette addiction

Final Words:

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 behavior change practices!!

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