The body clock is one of the most essential parts of our body that controls when you are awake and when you go to sleep. Not only does it regulate your desire to go to sleep, but it also works like a clock. When the time arises, it wakes you up and alerts you to start your day without getting failed.
Studies have revealed that adults need almost 7-9 hours of sleep every night. However, the number of hours you need depends on your body clock. Your body clock comprises two internal mechanisms: a circadian rhythm and your sleep drive.
Most people need help with sleep, primarily if they work late or travel a lot. The common reason is that their body clock is messed up, as all have a body clock, and we need to readjust it so that our sleep will be organized, ensuring that we wake up at the right time every morning. To achieve that, a few healthy lifestyle habits and supportive aids can be of great assistance. For instance, setting up a regular sleep schedule, reducing screen timing before bedtime, regular workouts, having light dinner, etc., can help to fall asleep quickly at night. Additionally, you can also explore aids such as CBD products such as buds, concentrates, oils, edibles, and cheap shatter canada (or elsewhere) to relax your body and mind for better sleep.
Get Yourself Indulged In Regular Exercise.
Exercise is believed to help boost your energy level and body clock. It releases a hormone named endorphin and serotonin, which plays a vital role in lifting your mood and maintaining body temperature. This hormone also aids the body in releasing melatonin which helps you fall asleep faster, improves the quality of your sleep, and also assists in restoring the brain power for a new day.
So if you exercise regularly, it will help you adjust Your Messed-Up Body Clock and completely change your day.
Also, if you are considering enrolling in a gym to start some exercise, make sure to wear good quality and stretchable gym workout clothes to get the maximum out of your workout.
Exercise may be key to maintaining good health physically and mentally but one such exercise that may commonly be overlooked is in the mental sphere. While physical exercise could be put atop a pedestal for priority, you could do better by engaging your brain in some exercise as well, especially after you wake up in the morning or if you’re on a break. You could find and play daily crossword puzzle, sudoku, and other such games to keep your brain engaged and stimulated. That way, your mind could stay sharp at times that could otherwise find you dazed or bored.
Follow Your Sleep Schedule.
Most individuals work best during the night. While others prefer to work during the day time no matter what type of person you are (night owl or a morning lark), your body clock will adjust eventually. In contrast, if your body clock is messed up, you may need to fix it in order to get adequate sleep. The following solutions can assist you in getting better sleep: avoiding large meals before bed, removing electronic devices such as TVs and mobile phones, and using CBD products (probably purchased from leiffa). As well as that, you can also consider the following suggestions:
● Try to follow your sleep schedule by going to your bed and waking up at the same time each morning so that your body can adjust itself.
● If you cannot sleep deeply at night, try to wake up early in the morning (according to your new routine). Do not disturb your cardiac rhythm by waking up late. You can enjoy plenty of sleep during weekends.
● Sometimes, the quality of your sleep can be affected by the bed or mattress that you sleep on. Having a lumpy bed, or even a very soft bed can make you toss and turn all night, leading to poor quality sleep. You should consider looking at reviews like this Koala vs Sleeping Duck 2023 and look for features that may aid your sleep, when purchasing a mattress.
Exposure To Light.
To adjust your messed up body clock, you must avoid exposure to light before sleep. This will make your body used to go to sleep earlier. After some time, it will become easier for you to go to sleep simultaneously every day. This way, you can wake up fresher and would be able to give your brain time to be more productive.
Scientists have found that exposure to light between dusk and bedtime can interrupt your body clock and sleep. But what can you do to minimize any disruption? Here are a few tips that you can follow to avoid getting exposed to the light.
● Install dimmer lights in your bedroom. This will allow you to adjust the brightness of your lamps when switched off, making it much easier for your eyes to change when you move from a bright environment (such as outdoors) to a dark one (like a bedroom).
Avoid Nap Even If You Feel Tired.
When we nap too close to our biological clock, it can become difficult to sleep at night. To help prevent this, avoid napping during the daytime. If you still feel tired, try taking a short walk or doing low-impact exercise instead of lying down to nap. But still, if you feel like you need to nap, try to limit it to no more than fifteen minutes.
To perform any workout, you must wear lightweight and sweat-absorbent athletic wear to enjoy your training.
Do Not Eat Close To Bedtime.
Eating at a time closer to bedtime enhances dopamine levels in your body and keeps you awake when you need to be, making you sleepy. According to facts, eating before bed may affect your metabolic rate and disturb your sleep time. This happens when your body is more active and makes more energy than usual during the night hours. So, before going to bed, you should eat dinner about two hours after exercising. If you fail to do so, you will get to know how hard it is to sleep and wake up in the morning.
Focus On Your Eating Habits.
Remember that nutrition is the key to a proper body clock. The food, what you eat in a set regimen, is going to have a direct influence on our biological circadian rhythm. The food, what you eat in a set regimen, is going to have a direct impact on our natural circadian rhythm. So, if you want to wake up at 6 am every morning, the food you consume must contain high protein and healthy fats. These will give our bodies the energy they require to get through the day without feeling exhausted or groggy.
Don’t Work Out Before Going To Sleep.
Are you an insomniac and think exercising or working out before bed might help you sleep better? Wrong. The reason behind this is simple: exercise enables you to fall asleep but disturbs your sleep later at night.
Those who exercise before bed might not be able to sleep easily. There are several reasons why you should finish your exercise session in the morning rather than at nightfall.
Below are the top ten reasons why not to workout at night:
● It’s harder to stay awake, focused, and alert once it’s sunset.
● Your workouts will be shorter than usual, which can be discouraging when trying to build strength and endurance.
● You are more likely to get injured if your muscles are tired from working out earlier in the day.
Nowadays, most people are complaining about how difficult it is to adjust their body clock and also, many people cannot sleep well at night. The effect of poor quality of sleep can be very stressful and frustrating; for most of us, improper rest means no work performance. So to adjust your messed-up body clock, follow the above-discussed tips, and improve the quality of your life.