5 Simple Ways To Improve An Irregular Sleep Schedule
A proper sleeping schedule is essential for a healthy mind and healthy body. Sleeping problems can cause both mental and physical issues for everyone, young, adult, or old. It can induce problems like weight gain, depression, anxiety, heart problems, headaches, etc.
So if you are looking forward to improving an irregular sleep schedule, here are a few ways to help.
Blue Light Exposure Reduction
Blue light can have a direct impact on your circadian rhythm. When the body is used to bright light, it’s difficult for the brain to relax and sleep. Electronic devices such as smartphones, laptops, tablets, etc can be the source of blue light at night.
You can reduce the blue light exposure by wearing spectacles that block out the blue light. There are also apps available to reduce the blue light on your electronic devices. You can also try to make a habit of leaving smart devices at least an hour or two before sleeping.
Daytime Naps
Some people tend to disrupt their sleep schedule by taking irregular naps. This not only keeps you lazy during the day but also sleepless during the night. This is because the body has already rested as needed. However, studies have shown that small power naps of about 30 minutes positively impact your brain function and relax the body during the day.
It is also advised that it’s better to have a rest before 3 pm. But keep in mind that these power naps will make you sleepless at night if taken too much or at irregular periods.
Melatonin Supplements
Melatonin is a hormone that plays a crucial role in your sleep cycle. Melatonin directs the brain to sleep and relaxes it. People who struggle with sleeping at night or have insomnia are usually prescribed melatonin by physicians.
This aids them in having proper sleep at night and manage the right sleep schedule. You can buy them from pharmacies that are doing melatonin wholesale but prefer to sell it only based on the doctor’s prescription. A melatonin supplement can be taken about 30 minutes or an hour before sleeping.
Avoid Caffeine
Caffeine can have a positive impact on your body. It gives you an energy booster. But caffeine is also a significant reason for sleep disruption in students and the working class. Caffeine intake at least six hours before bed can still affect your sleep cycle.
However, there is a wide variety of decaffeinated drinks available in the market. You should especially avoid caffeine intake if you are sensitive to it and have trouble sleeping.
Eating Schedule
Your food schedule will have a direct impact on your sleep schedule. If you have a habit of having late-night dinners, it is evident that you will have to struggle for sleep. This is because your metabolism is active at a high rate.
Although in some cases, a low-carb dinner or snack can help in sleeping. It is recommended to eat at least three hours before going to bed and exercise that helps digest the food before sleeping.
Are you the one who is suffering from many health issues due to an irregular sleep schedule? If yes, then it’s time to make changes to your daily routine. Don’t worry the tips mentioned above can be very helpful to you in this regard!
A proper sleeping schedule is essential for a healthy mind and healthy body. Sleeping problems can cause both mental and physical issues for everyone, young, adult, or old. It can induce problems like weight gain, depression, anxiety, heart problems, headaches, etc.
So if you are looking forward to improving an irregular sleep schedule, here are a few ways to help.
Blue Light Exposure Reduction
Blue light can have a direct impact on your circadian rhythm. When the body is used to bright light, it’s difficult for the brain to relax and sleep. Electronic devices such as smartphones, laptops, tablets, etc can be the source of blue light at night.
You can reduce the blue light exposure by wearing spectacles that block out the blue light. There are also apps available to reduce the blue light on your electronic devices. You can also try to make a habit of leaving smart devices at least an hour or two before sleeping.
Daytime Naps
Some people tend to disrupt their sleep schedule by taking irregular naps. This not only keeps you lazy during the day but also sleepless during the night. This is because the body has already rested as needed. However, studies have shown that small power naps of about 30 minutes positively impact your brain function and relax the body during the day.
It is also advised that it’s better to have a rest before 3 pm. But keep in mind that these power naps will make you sleepless at night if taken too much or at irregular periods.
Melatonin Supplements
Melatonin is a hormone that plays a crucial role in your sleep cycle. Melatonin directs the brain to sleep and relaxes it. People who struggle with sleeping at night or have insomnia are usually prescribed melatonin by physicians.
This aids them in having proper sleep at night and manage the right sleep schedule. You can buy them from pharmacies that are doing melatonin wholesale but prefer to sell it only based on the doctor’s prescription. A melatonin supplement can be taken about 30 minutes or an hour before sleeping.
Avoid Caffeine
Caffeine can have a positive impact on your body. It gives you an energy booster. But caffeine is also a significant reason for sleep disruption in students and the working class. Caffeine intake at least six hours before bed can still affect your sleep cycle.
However, there is a wide variety of decaffeinated drinks available in the market. You should especially avoid caffeine intake if you are sensitive to it and have trouble sleeping.
Eating Schedule
Your food schedule will have a direct impact on your sleep schedule. If you have a habit of having late-night dinners, it is evident that you will have to struggle for sleep. This is because your metabolism is active at a high rate.
Although in some cases, a low-carb dinner or snack can help in sleeping. It is recommended to eat at least three hours before going to bed and exercise that helps digest the food before sleeping.
Are you the one who is suffering from many health issues due to an irregular sleep schedule? If yes, then it’s time to make changes to your daily routine. Don’t worry the tips mentioned above can be very helpful to you in this regard!
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