Sometimes we get so busy that our sleep routine is literally thrown off its normal rhythm. Once you get out of step, it can be harder to fall asleep or wake up at the right times again.
The goal should be to get 7-9 hours of quality sleep every night. How much sleep you need depends on your own biology. Over time, you should figure out how much sleep allows you to function at your best.
An inconsistent sleep schedule can impact your mental health which covers your mood, concentration, stress level, energy and memory. Not getting enough sleep or a haphazard sleep routine can also affect your immune system, heart health, weight and much more, seeing as many of the important things going on in your body rely on your sleep-wake cycle.
However, you can get your sleep pattern back on track by doing the following…
1. Stick to a routine
Having a regular routine sets the tone for your body for the whole day. Find a sleeping time that works for you and stick to it! Gradually, your body will regain its normal rhythm.
2. Keep nights dark
Adjusting your exposure to light a few hours before bed is an effective solution to correcting your sleep time. It is also best to switch off your screens and other devices that give off blue light, which makes your brain too alert for sleep. Avoid using your favourite electronics at least 30 minutes before bedtime so your melatonin production will not be disrupted.
3. Cut down on caffeine
The cup of coffee that wakes you up in the morning has the same effect at night. Cut out the colas and coffee entirely or avoid anything with caffeine for at least 6 hours before bedtime.
4. Work out
People who exercise regularly every week sleep better at night and feel more alert during the day. Just make sure to time your exercise regime several hours before sleeping.
Photo credit: As captioned, IG | Julitha.kabete
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