A great way to monitor all factors that affect your sleep is through “Sleep Fitness Score” from the Eight Sleep Pod. Waking up late on the weekend produces something called “social jet lag” and is associated with poorer health and well-being, worse mood, and fatigue. When you sleep in on Saturday and Sunday, it will be much harder to wake up for work on Monday. Everyone likes to let loose on the weekends and stay out later than usual, but this often results in you oversleeping the next morning. This means you need to go to bed and wake up at the same time every day, including weekends. Once your sleep is back on a consistent schedule, stick to eating during normal meal times.Ī consistent sleep schedule is the best way to achieve a good night’s sleep. Eat an early dinner (around 4 PM), and then avoid eating until breakfast (8 AM). For non-jetlag disturbances, try this fast. When you break the fast and finally eat, your body will think it’s morning. By fasting for 12-16 hours, you can trick your body into falling asleep sooner than if you were to eat. If you are a jet lag, this technique is extremely effective to help your body effectively readjust to the proper time of day. This is because our bodies also run on a “food alarm clock,” which takes over when we are hungry. Research from Harvard suggests that not eating for about 12-16 hours can quickly reboot the sleep-wake cycle. Reducing or eliminating the lights from screens will let your body adjust to the actual darkness surrounding you, in order to let you know when you are tired and ready to go to sleep.
This means lights from screens should be reduced or fully eliminated. You should start dimming the lights at the same time that the sun sets, and try to keep your bedroom as dark as possible. If you have an Eight Sleep Pod that’s connected to the Philips Hue, sync it with your alarm so you wake up with sunrise simulating lights. Turning on the light right when you wake up is super helpful in the fall and winter because it’s typically still dark in the mornings. Your biological clock is mainly controlled by the daily cycles of light and darkness, and manipulating light exposure may help reset your clock. If you need a little extra help, try these tips. In fact, it can take more than 3 days to adjust to a new time.
Sleep cycle wake up time how to#
Here’s a guide on how to do just that.įollowing the guide above is just one way to reset your sleep cycle.
But like any clock, your circadian clock can be reset. When your circadian rhythm is out of sync, you may find it difficult to fall asleep and wake up at the right times. Being aware of your current sleep schedule and circadian rhythm is the best place to start in order to best understand how to improve your sleep patterns. Going days or weeks without a consistent sleep schedule can be detrimental to your health and well-being. Sleeping in on the weekends, work, stress, and traveling can impact our sleep cycle and throw it off its normal rhythm. We all know how important a good night’s sleep is for our well-being, but sometimes life gets in the way.
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