How to regulate your sleep ?
Sometimes you stay up late before you sleep. Some days you wake up in the middle of the night for one reason or another. Sometimes you don’t get out of bed until very late in the day. These are just as many factors that lead to irregularities in sleep, to your sole detriment.
Here are some tips that will help you regulate your sleep and enjoy restful nights.
Stick to regular sleep schedules
The basis for regulating your sleep is to sleep at fixed times. In other words, go to bed at the same time every night and get up every morning, also at the same time. To do this, you must first learn to identify sleep signals: itchy eyes, yawning, heavy head, etc. As soon as you feel sleepy, go to bed. Among other things, consider setting a fixed alarm clock.
By doing this, you will find that your sleeping hours will gradually adjust over time.
Avoid stimulants at night
During the evenings when you need to stay awake, haven’t you ever tried drinking coffee or energy drinks to help you get through the night? ? If, on the other hand, you want to spend a full and restorative night, it is worth best to avoid stimulants in the evening.
As well as coffee and energy drinks, also count alcohol and drugs among the exciting products. These delay sleep, which disrupts your sleep pattern.
Limit screens before sleeping
We find ourselves today in an ultra-connected period: from morning until evening, everyone is obsessed with their screen. Smartphone, tablet, computer, video games… Screens are invading our daily lives. However, if you want to regulate sleep, it is more reasonable not to expose yourself to screens in the evening.
For good reason, the blue light emitted by these keeps the brain awake and delays the production of melatonin, the sleep hormone. You will thus postpone your falling asleep and violate the sleep rhythm that you have set for yourself.
Sleep in a good sleeping environment
In order to sleep well, it is necessary to arrange the bedroom to guarantee a good sleeping atmosphere. To do this, two key words must be respected: l’darkness and silence.
Darkness boosts the secretion of melatonin while silence allows you to gently dive into the world of dreams. You will understand that if you sleep with light, it will alter the production of the sleep hormone. As for the noise, it can pull you out of your rest.
Two factors that, in short, alter your sleep cycle.
Avoid long afternoon naps
Naps are still important to you help you relax during the day. Nevertheless, a nap is not done just anyhow. Indeed, a rest of 20 minutes maximum is enough for you to reinvigorate yourself. The 2 or 3 hour nap becomes counterproductive if you want to regulate your sleep. For good reason, it will take away your night’s sleep potential and delay falling asleep.
Result ? Sleep schedules are no longer respected.
Relax before going to bed
Many suffer from sleep disturbances due to stress and anxiety. Indeed, ruminating on negative ideas before sleeping can completely lead to a sleepless night.
To make it easier to fall asleep and thus avoid nocturnal awakenings from thinking too much, favor relaxation activities during the evening. For example: do some meditation, practice yoga, listen to some music, read a good book… You will be able to empty yourself out’mind and go to bed with lighter thoughts.
In reality, regulate sleep, it is above all giving up certain bad habits. You will thus notice that your nights will gain in quality and that your rest will be restorative.