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How to Reset Your Sleeping Pattern

Your body’s built-in clock, also known as your circadian clock, is one of the most important parts of how we fall asleep and wake up in the morning. Biochemical oscillators in your body detect various signals from the environment and inform your body on when to sleep and when to wake up. However, this rhythm can be thrown off from things such as working a late shift, travelling between time zones or being kept up all night with noise. Once this cycle has been disrupted it can be difficult to get back a healthy sleeping pattern, even if you have a really comfortable single storage bed or double storage bed. As Lloyds Storage Beds knows the importance of good sleep, we have found some of the best tips to get your sleeping cycle back on track.

Re-Establish a Routine

Once you’ve found your sleep cycle disrupted, one of the best ways to get a more natural pattern back is forcing yourself to stick to the same routine every night. Going to bed at the same time every night after doing the same activities will give your body a cue that it is time to fall asleep. Doing so will help reintroduce your cycle, making it not only easier to fall asleep but also to wake up.

Understand the Importance of Lighting

Light is one of the most important signals that control your sleep cycle and controlling the amount of light you see at different times is one of the healthiest ways to restore your body clock. In the morning, open your curtains and turn on some bright lights. This will tell your internal sleep rhythm that it is time to wake, and leave your mind feeling refreshed, rather than groggy and struggling to wake up. At night, make sure you keep the lights dim and switch off any screens, such as TV’s, mobile phones and laptops. The light from these devices has been proven to stop our brain from switching off, so will negatively affect your sleep. Less light will allow you to enter a restful sleep easily as darkness is a signal to your brain to sleep.

Get Some Exercise

Studies suggest people who work out at least 150 minutes a week sleep better at night and feel more alert during the day. If you’ve been having trouble finding the right sleeping pattern or had it disrupted, getting some more exercise could be perfect. However, a high-intensity cardio workout later in the day could actually make it harder to fall asleep, so try and keep any work outs of this sort to the morning.

Limit Caffeine

Caffeine can have a huge effect on the mind and the way we sleep. Drinking a cup of coffee can mean caffeine stays in your system for up to 6 hours. So it would be best to avoid drinking any coffee or anything else with large amounts of caffeine after 6pm.

Keep Naps Short

Getting some sleep in the day can be a great way to give you a small boost of energy. Sleeping for too long, however, can leave you feeling groggy and unable to sleep on the night, messing up your sleeping pattern. Limit yourself to naps that last no longer that half an hour, as this yields mostly Stage 2 sleep, which can enhance alertness and concentration. Any longer than this and you will begin to drift into slow wave sleep, which will be much harder to wake up form.  

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