Sleep-inducing tonics, oils, fragrances; eye patches for sleep, relaxing teas before sleep, talks and books about sleep... Sleep or insomnia is on our agenda. So why are we still not satisfied with our sleep patterns and quality; because most of us suffer from circadian rhythm sleep disorder!
We have an internal clock that makes us feel more awake during the day and sleepier at night. This natural cycle is called the circadian rhythm. Our rhythm, which cannot work properly due to environmental, social and genetic conditions, causes us various problems from being sleepy all day to being depressed.
What Causes the Disruption of the Circadian Rhythm?
- Eating late and unhealthy
- Too much or wrong light
- Insufficient movement or playing sports late
- Participating in late social activities
- Melatonin (sleep hormone) deficiency
How Can We Return To Our Natural Rhythm?
We have suggestions for you to adapt to a more natural order and switch to a sleep pattern determined by light and dark:
Adjust your diet according to your body rhythm. Since the rate of your metabolism increases at 12:00, make sure that your dinner is smaller than your other meals. Also, choose to eat healthy fats and proteins for breakfast, allowing your body to use these nutrients as fuel all day.
Create an electronic end of the day. Say goodbye to the screens around 22:00. Turn off your computer, pause your notification controls, charge the phone in another room. Each speck of light can play with your melatonin level, causing you to not be able to sleep. If you cannot turn off the light, you can use an eye mask.
Take advantage of the sunlight during the day. natural light level; alarms your internal clock to start, slow down or end the day. You can take short walks to avoid being completely out of the sunlight. You can start a day when you plan to stay at home with a little balcony pleasure.
Do yoga. You can find the peace that will bring you sleep in a relaxing yoga session. A few simple, effortless yoga poses can get you ready for sleep in no time. You can study Shavasana pose or child pose. If meditation is not for you, you can massage the tired parts of your body such as arms, feet and waist with a tiny tennis ball during yoga.
Tap into the power of music. Choose calm music for a calm body rhythm. A calm music that we will turn on before going to sleep, our heartbeat, our breathing, our thinking speed; that is, it normalizes our rhythm.
Try to go to bed at the same time every day. After prolonged irregularity, try to go to bed at the same time each day. Waiting to sleep as soon as you go to bed causes stress. You can also allow yourself to wake up to natural light when you don't have to wake up with an alarm, such as on the weekend.
Do not eat anything after 19.30. Have a light dinner and rest your stomach after half past seven in the evening. Eating late or consuming junk food in front of the knee will give your intestines a stimulus to work instead of rest; This makes it difficult to sleep.
Try to be able to sleep before midnight. Going to bed before midnight is more effective and relaxing than going to bed very late, like 2:00 am. This is why you don't feel rested even if you get up at noon. You can try to go to bed around 23:00.
The views expressed in this article are written to shed light on alternative studies and to encourage conversation about these studies. Even if the articles contain the advice of physicians to some extent, they are for informational purposes only. This text; cannot replace professional medical advice, diagnosis and treatment.
More for the curious:
https://www.healthline.com/health/circadian-rhythm-sleep-disorder#treatment https://goop.com/wellness/health/spenthowtofeellessexhausted/ https://goop.com/wellness/health/how-to-sleep-better/ https://goop.com/wellness/health/how-lighting-impacts-our-well-being/
About the Author:
Aygen Ecevit – Be People Editor
Aygen Ecevit completed her undergraduate education at Bilkent University with Philosophy Major and Communication Design Minor Programs. Ecevit, who started his career as a culture and art unit writer for the school newspaper and then as the editor of the culture and art unit, has prepared articles and interviews for many different online channels. After graduating from Bilkent University Media and Visual Studies Master's Program, she worked as a content editor, PR assistant and freelance editor. Ecevit, a member of the AICA International Association of Art Critics, has been working in the field of strategic content production and copywriting as one of the editors of Mağaza Creative since November 2019.