Ensuring a good night’s sleep tops the chart of self-care. A well-set circadian rhythm is a gift to our holistic health. We are all aware of the importance of good 7 to 9 hours of sound sleep but still have a huge sleep debt to tackle. Thanks to our Netflix marathons, never-ending to-do lists or simply the much-needed evening cup of coffee — deranging our sleep cycle is no big deal these days!
Sleep helps detoxify, reboot and refresh. It is the best way to heal ourselves at many parameters. Like our grand moms preached, going against Mother Nature does no good! Nights are meant to sleep and days are meant to win life battles. There are way too many reasons to get our sleep cycle in sync with nature as a top priority. Owing to the stressful lives that we lead, we may lose the grip on our sleep hygiene, but it is never too late to work on getting back on track. Here are 4 super easy ways to reset the circadian rhythm and bless our mind, body and soul!
1. Keeping the melatonin levels in check
Melatonin is a sleep hormone which is primarily affected by light exposure. A bright room with ample of natural or artificial light can reduce the melatonin levels in the body, keeping you fresh through the day. So now we know what to do in those yawny sleepy day hours. Open the windows and curtains, keep it bright and awake. As the sun comes down, raise the body’s melatonin levels by unwinding, making the surroundings dim and cozy to induce sleep. Now-a-days, doctors also prescribe melatonin supplements before bedtime to be able to retire for the day, earlier than usual.
Electronic devices are well known enemies of good melatonin levels at night. Switching all our electronic devices to the night mode or even switching them off to cut screen exposure is a great idea to be able to sleep better.
2. Modifying the workout sessions
Mindfully modifying the exercise routine eases the attempt to set a fixed sleep cycle. Energizing workout sessions like aerobics, Zumba, Pilates and power yoga in the morning hours immensely help in keeping our bodies up and awake through the day. Calming and anti-anxiety evening activities like passive yoga, pranayama, Pilates stretches are great to unwind and get ready to sleep well. We highly recommend Bedtime Yoga as a sleep inducing activity to try.
3. Designing a soothing evening
A good evening routine, also known as sleep routine, is very important if we are trying to improve our body clock. A warm water shower followed by a light lavender oil massage is known to cure insomnia. Evenings are meant to cut ourselves from the worldly chaos. Listening to soothing music, spending time with loved ones and setting optimal light and temperature levels also sets the tone to unwind. Choosing to indulge in nourishing but light suppers over heavy dinners also helps in elevating sleep quality.
4. Building sleep friendly habits
We all know that a short power nap in the day can multiply one’s overall efficiency. At the same time, an afternoon nap of over 30 minutes can disrupt that night’s sound sleep. Banning afternoon naps, avoiding caffeine in the second half of the day, controlling the consumption of tobacco and alcohol are some of the habits to keep in check while we are trying to tweak our circadian rhythm!
Hope we can reflect and make the necessary changes in our quest to improve our sleep quality! If simple lifestyle changes like these don’t help in changing our body clocks for the better, its always advisable to seek professional help from sleep experts and medical practitioners. It’s absolutely worth going an extra mile for a rested and happy body. In the end, we all know that the best bridge between distress and hope is a good night’s sleep!
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