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Colombo, 24 October 2019
Did you know that when you are dealing with jet lag, night shift work, or even insomnia, an inconsistent sleep schedule can impact your mood, concentration and weight?
The good news is that you can re-schedule your sleep cycle to get better rest. But, before you find out how to recover from this irregular pattern, it is important to understand your internal body clock. Also called the circadian rhythm, your body clock tells your body when to sleep and wake up. Many of the important things going on in your body relies on this sleep-wake cycle. That's why an inconsistent sleep schedule can hurt your overall health and leave you feeling groggy during the day.
Here are some ways to get back on your ideal sleep cycle
Avoid blue light
The light that comes from your electronics and energy-efficient lightbulbs, called blue light, has a powerful effect on your sleep cycle.
At night, blue light keeps you from being able to wind down and fall asleep.Turn off your TV, phone and tablet. Dim the lights at least an hour before you hit the sack. It’s important that teens, especially ,stop playing their computer games in the evening as these too emit the infamous blue light.
Avoid taking naps
Try and avoid taking naps when you are out of synch with your usual sleep cycle. But, if you feel so tired that you can’t focus on the work at hand, you can give in to a short nap of no more than 20 minutes. This will refresh you without impacting your proper sleep cycle later that evening.
Get out of bed if you can’t sleep
If you’re still awake 20 minutes after turning in, get up and do something relaxing instead of staring at the ceiling. Staying in bed and tossing and turning trains your brain to stay awake over the next few nights.
Wake up at the same time every day
You can’t always control when you fall asleep, but you can decide when you start your day. Having a regular routine sets the tone for your body for the day ahead.
If your routine is such that you work the night shift but, have the day off, its recommended that you go to bed later than normal and wake up later, too. This will help you to adjust when it’s time to be up all night again.
Prepare ahead for your loss of sleep
If you are aware that the day ahead demands you compromise on your usual sleep pattern, or even the hours of sleep, preparing ahead can help you easily bounce back to your regular routine. Don’t let a wild weekend throw off your sleep schedule for the rest of the month as you stay up too late, sleep in too late, and then spend a few weeks to recalibrate your sleep schedule.
Avoid caffeine and alcohol
If you are on your way to reset your sleep cycle, avoid caffeine and alcohol during this phase. The effects of caffeine can last for as long as 5-10 hours. Alcohol is a depressant and can put you to sleep for much longer than the short nap you planned. In turn, you will have to work harder to recover from this excess sleep in order to get back to your ideal sleep cycle.