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.