The secrets to a good night's sleep
To say that our sleeping habits have changed in the past year is an understatement. From waking up at 2 in the afternoon to sleeping at 4 in the morning, we've all been there. But it is beyond important to get proper sleep (at normal times, just like normal human beings) Another challenge that pops up is - "I've tried everything to try and sleep at a normal time, but I just can't!" We at VyomFit are here to help!
This quick guide to getting a good night's sleep is here to save the day! Or night.
First, here are the reasons why staying up late at night and waking up at an ungodly hour is BAD for your health.
It messes with your metabolism and can lead to weight-related issues
It often leads to high blood pressure
There's a higher risk of developing diabetes (say thank you to all those late-night cravings)
You end up feeling lazy and unproductive all-day
You're more likely to be single (yes, you read that right)
If you're still in school or college, your grades will drop
Yeah. Scary. Read on to learn how you can get back to sleep at regular hours again!
Increase exposure to bright light during the day
Your body's sleep cycle is controlled by the circadian rhythm, and rhythm that is dependant on sunlight and the absence of sunlight. When you travel to different timezone, your circadian clock is shocked and takes time to adjust to your new timezone (this is why you get jat lag) In short, natural sunlight and healthy bright light keeps your circadian rhythm active, and keeps you fresh and healthy until it is time to sleep in the absence of sunlight (i.e., night)
Stay away from blue-light exposure at night
That pesky eye strain, headaches, and sleepless nights you spend after too much screen time? That's blue light affecting your natural sleep cycle. For children, constant exposure to blue light devices (such as phones, tablets, etc.) can lead to sleeplessness and an irregular sleep cycle. To help nudge your sleeping patterns in a better direction, keep all your devices away at least 30 minutes before you go to sleep. This will help you sleep faster and better!
PS: Do NOT check your phone first thing in the morning. Let your eyes adjust to natural sunlight first, and then switch to artificial light.
Stop sleeping for long hours during daytime
Long daytime naps seriously mess up your sleep at night. This is all linked to your circadian rhythm. If you sleep during the day, this forces your circadian rhythm to take more time to adjust. For example, if you have a heavy snack an hour before dinner, you'll feel less hungry at dinner-time, and will succumb to sugary late-night snacks. Do not sleep too much during the day.
Try and stay consistent
If you truly wish to work towards a better sleep cycle, try and stick to a schedule. Set a fixed timetable - "I'll go to bed at 10:30 pm and wake up at 8:30 am." It might be hard at first, but consistency is the key. If you wake up a few minutes after or before your set time, don't worry. Stay on track, and you'll see results in no time!
Reduce your caffeine intake late into the day
Sure, a steaming cup of coffee or a bottle of energy drinks may give you the boost you need to meet a deadline, but this can mess up your sleep cycle, and is sure to end up in sleepless nights. Stay away from caffeine after a certain hour later in a day, and you'll be catching z's sooner than you think!