Throughout the day, our every action rotates around the sleep-wake cycle. This 24 hours cycle is called Circadian Rhythm. All the things we do in the 24 hours completely depend on this sleep-wake cycle. Our brain regulates this 24 hours internal clock. The part of the brain which regulates this cycle is called as suprachiasmatic nucleus situated in the hypothalamus. It responds to all the external factors that tell our body when to sleep. Sometimes, our sleep-wake cycle gets disturbed because of the following reasons:
- Jet lag
- Travelling across different time zones
- Shift work
- Some physical and mental health issues
However,many ways can improve and reset our circadian cycle.
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Exposure to light
This is the best way to reset our sleep-wake cycle. We should plan our exposure to light as it affects our sleep cycle. Our brain stops producing melatonin, the sleep hormone. Because of this, our brain does not get the message when to sleep. This increases our alertness and does not let us sleep. While darkness leads to the production of more melatonin that helps us in getting a good night sleep.
While in the morning, we get proper light to wake up easily. We should open the curtains, walk outside that reduces melatonin production and helps us waking easily.
Meditation is one of the most effective methods to reset our sleep cycle. We should meditate regularly for better sleep especially when we are stressed. Because when we are stressed and anxious, we feel difficulty in sleeping.
Meditating regularly can reduce stress and anxiety and all their negative effects on our sleep and physical health. We should focus on the activities which calm down our mind like, yoga, deep breathing, stretching, etc.
Lowering down the temperature and noise
We should lower the temperature of the room to get an easy and comfortable sleep. According to studies, low room temperature is a very important factor for getting a good night sleep. We should adjust the temperature according to our thermostat.
We should sleep in a noise-free room to get better sleep. Because loud noise keeps us awake due to which we feel difficulty in falling asleep. Becausea quiet environment helps us in getting an easy and comfortable sleep.
Cut down all the electronics
We should stop using all electronic devices before going to sleep. Because the blue light emitted by these electronic devices is considered electronic caffeine. It increases alertness in our mind and keeps us awake. So, we should cut down all the electronic devices to get a good night sleep.
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