7 Easy Tips To Get Your Sleep Cycle Back On Track ~ Information Guide Africa

Have you sleeping habits been affected by your work routine, travels, or even leisure, in this article, we'd be exploring some tips that will help you get them back.
The act or sleeping is not a luxury, but a necessity. If you continue to operate without enough sleep, you may see more long-term and serious health problems.

Some of the most serious potential problems associated with chronic sleep deprivation are diabetes, high blood pressure, heart failure or stroke and heart attack. Other potential problems include depression, obesity, impairment in immunity and lower sex drive.

It can also affect your appearance negatively. For examples, a recent study by experts has revealed that chronic sleep deprivation can lead to premature wrinkling and dark circles under the eyes.

5 Easy Ways To Fall Asleep

I've heard many 'hustlers' saying things like they'd sleep when they get what they're looking for. I remember this quote by Joseph Prince; 'Don't use all your health to chase after wealth, only to spend all your wealth later to get back your health'.
When you consider the present world, you'd observe that many individuals have sacrificed their health in their quest to get wealth, a move that later comes to pay in the future.
Below are some tips you need to start applying today to help you fall asleep easily:

• Consistency

You can actually help your system adapt to a sleeping time by waking up at the same time every day. Waking up early won't only help keep the rest of your day organised, but also help you sleep better at night.
In summary, a fixed wake time will help your system build a strong desire for sleep throughout wakefulness. With time, your sleep drive will gradually build and you'd notice that shortening it by sleeping in will make it harder to fall asleep the next night.

• Manipulate lighting

Manipulating your exposure to light rays during the day might also help reset your body clock. The natural lightness and darkness cycles are a key “zeitgeber” that acts on the mechanisms of your sleep clock and circadian rhythm.
Your eyes detect light cycles through the retinal ganglion cells and transmit the information to your suprachiasmatic nucleus or nuclei (SCN). Hence you fall asleep in the absence of light, when the SCN prompts the pineal gland to produce melatonin and also wake up in the presence of light when your body ceases melatonin production.

• Sleep time not working time

Try your best to work during your working hours and sleep during your sleeping hours. Unless it's your official working hour, nights shouldn't be for replying emails or performing other similar tasks.
Also limit the rate at which you play video games or watch TVs, especially minutes to your bedtime. These activities, like I explained earlier, will suppress melatonin (the sleep hormone) thereby making it hard for you to fall asleep.

• Read a book

Lemme share a short story. Some years back, I think in my JSS 3, I complained to my Mum (during the holidays) that I was having issues sleeping in the night and she advised me to read while on the bed. To cut the long story short, I tried the method and lost the book that night. it was a very interesting novel and was stolen before I woke up the next morning.
This proves beyond doubt that this method of getting to sleep is very effective. Before I forget, remember rule 2 above, if you want it to work for you, always go for hardcopies. Tablets and smartphones emit blue lights, so reading from them isn't advisable.

• Listening to music

When I want to dance, I go for Davido, when I want to sleep, I go for Celine Dion. That's my little secret, yours might be different or even... My kid bro sleeps with a lullaby and he has many of them on his phone.
All you need is a soothing environment, so I'd recommend you try something soft at a low volume. It'd help relax your mind while creating an avenue for sleep to come.

• Take lesser siestas

I personally observed that whenever I take an afternoon rest or nap, I find it harder sleeping in the night. While siestas are great, I'd recommend you pause taking them if you're trying to change your sleep pattern as it'll hinder your efforts.

In addition to this, you might also be tempted to turn off your alarm clock and sleep in during the weekends, after all, you won't be going to your workplace. This is not advisable as your brain doesn't differentiate between weekdays and weekends, so altering your routine will confuse your body and disrupt the pattern you are trying to set.

• Keep trying but don’t stress

You're trying your best but it's not working, don't worry, just be sure the room is very dark and cool. Close your eyes while lying on the bed with a clear and relaxed mind. Don’t stress if your body isn’t cooperating and you are still awake 20-30 minutes later. Just remain calm and resume reading or doing yoga, whatever you find to be a quick way to relax.

What more?

Before you leave, you can check out online therapy platforms like BetterHelp or ReGain to help sort out your underlying sleeping issues. There are many benefits of getting online therapy using the world’s current leading therapy platform. You can read more about them now.

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