We all stray off our sleep schedule from time to time, but have you ever thought about why it can be so tough to reorganize? It's because of your internal clock - the body's circadian system that provides timing information for your physiological rhythms, including the sleep and wake cycle.
Over the course of 24 hours, your energy levels grow and drop multiple times, making you feel wired at certain points and sleepy at others. If you want to get your sleep schedule back on track, you're going to need to reset your internal clock. There are a number of strategies that can be implemented, but whatever you follow it's best to make the changes in small increments, making tweaks until you find a rhythm that works for you.
A Few Thoughts:
Light
When it’s dark outside, your brain naturally signals your body to release melatonin, a hormone that makes you feel sleepy. When it’s light outside, your brain sends a signal to cut off the melatonin supply, making you feel more awake. To shift your circadian rhythm earlier, dim the lights in your home an hour before bedtime to prepare yourself for sleep. As soon as the alarm goes off, turn on as many lights as you can to simulate a bright sunny morning
Eating Time
The time of day you eat can speed up or delay your internal clock. If you shift your breakfasts, lunches, and dinners to later in the day, this may also move your body’s internal clock back, making for a later bedtime. Shift accordingly.
Try Melatonin Supplements:
Melatonin supplements might help, but there could be side effects for some people, as well as contradictions with other medicines, (both prescribed and over-the-counter) so always check with your doctor before trying this method.
Be strict with yourself to stick to your sleep schedule. Once you've reached a workable bedtime and a consistent wake up, allowing yourself just one late night can ruin your progress. What's worse can be consistent caffeine or nicotine intake, two stimulants which have lasting effects on your body and sleep cycle, so it’s best to stray away.
