My Sleeping Patterns, is there a better feeling than the one you get when you wake up, fully refreshed and ready to take on the day? I don’t think so. But, the reality is often disappointing for a lot of us. A good night’s sleep is a dream. Ironic huh? Corporate schedules, to-do lists that never end, and the attraction of late night binge watching, all of this has turned our sleep patterns upside down. People either find themselves lying awake at night, or struggling to get out of bed in the morning. Unfortunate as it is, if you are one of those people, fixing that sleeping pattern is a challenge worth addressing..
Let’s talk more about what disrupts our sleep cycles, why it matters so much for a healthy future, and how to gradually bring balance back to your nights and days.
The Science Behind Sleep Patterns
Most of you might not know this, but the core of our sleep is our circadian rhythm, or what we commonly call the internal clock. This is the clock that governs our sleep-wake cycle. It is a 24-hour system, much like the length of the day and responds primarily to light and darkness, telling your body when it’s time to sleep and when it’s time to wake. There are many ways people disrupt this rhythm. Staying up late scrolling on their phone, working odd hours, or ignoring to sleep at consistent times, all this throws your body off balance.
When this internal body clock is out of sync, things start to get real tough. You might experience insomnia, fatigue, or difficulty concentrating. Continue this irregularity long-term and things could get even worse. Issues like weakened immunity, mood disorders, and even heart problems.
Identifying the Problem
More than learning about the solutions, it’s essential to figure out what’s causing these sleep troubles. Are you struggling because of stress, irregular working hours, or is it just simply bad habits? For example:
- Do you stay up late even when you’re tired?
- Is caffeine a regular part of your evening routine?
- Are your sleep and wake times inconsistent?
Taking a look at your daily routine and finding this route cause is the first step to fixing the problem. Once you’ve pinpointed the reasons, you can start making targeted changes.
Resetting Your Sleep Patterns
Fixing your sleep pattern is a big change, and it doesn’t happen easily. If you think that making drastic overnight changes will do some miracle, it won’t. It’s all about slowly and gradually making changes so that your internal clock can recalibrate naturally, not forcibly. Here’s how you can get started:
1. Make a Schedule and Stick To It.
This is how you start this process— consistency. It is simple but one of the most effective ways to reset the internal clock. Just simply go to bed and wake up at the same time everyday. Keep doing this consistently, and your internal clock will start expecting rest at those specific times. Then, you won’t find putting yourself to sleep an impossible task. Even waking up will be easier as your body will already be expecting the same at the right time.
But if you want this technique to work as efficiently as it should, then do it gradually. So, don’t change your bedtime by more than 15-20 minutes at once. Do this till you reach your desired time and then repeat the same in the morning, waking up 15-20 minutes earlier whenever you change your bedtime.
2. Even Sleeping Needs a Routine
Just setting time does not do the job. You have to have a certain routine before bed. Why? Because that routine will send the signal to your brain that yes, time to shut down now. This routine, or a ritual if that’s what you want to call it, should calm your mind so much that it is unable to think of anything but sleep.
- Of course, read a book. (Something light and obviously, non-digital)
- To relax your muscles after a long day, nothing is better than a hot shower.
- Practicing light stretches or even meditation.
On the flip side, doing something too stimulating, like watching intense movies or shows, or having stressful conversations, just before bedtime should be a big no. Activities that make your thoughts and mind race, are exactly what we are avoiding here.
3. Limit Exposure to Screens Before Bed
All types of devices— phones, tablets, laptops and TVs, emit blue light. You might be surprised to know this but blue light is very similar to UV rays on the light spectrum, so it can have similar effects on people. In this context, blue light can interfere with the production of melatonin, the sleep regulating hormone in our body. Unplug at least an hour before bedtime to avoid the ill effects of blue light on your sleep.
However, if you must, use blue light filters or wear blue light-blocking glasses. Fortunately, many devices today also have a “night mode” that reduces the blue light exposure.
4. The Warm Cold Embrace of Your Bedroom
Maybe you didn’t know this, but the conditions in your bedroom actually play a huge role in your sleep. If you haven’t already, make your bedroom a place that just invites you to sleep as soon as you enter it.
- A cool (around 16–20°C or 60–68°F would be great) and a dark room is the best room to summon sleep.
- A little research before you buy mattresses and pillows never hurts. And a little investment in these things is always worth it as well.
- To make that process even faster, you can hang blackout curtains in your room. White noise machines or an eye mask can also do a wonderful job.
5. Watch What You Eat and Drink
Another important part is your diet. Because what you consume throughout the day, especially in the evening, impacts your sleep. Late in the day avoid heavy meals, alcohol, and caffeine. These can very easily disrupt your ability to fall and stay asleep.
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Instead, go for light snacks if you are hungry right before bed. Even keep your dinner light. Our body needs tryptophan, an amino acid to produce melatonin, which we discussed above. Foods rich in tryptophan, like bananas, nuts, or warm milk will relax you and help you drift off.
6. Get Morning Sunlight
People overlook a ton of stuff when it comes to sleep and this also is one of them. Within an hour of waking up, try to get at least 15-30 minutes out in the sunlight. This exposure to natural light will not just regulate your internal clock, but act as a huge mood and energy booster for the day ahead.
Handling Setbacks
We have discussed everything you can do to fix your internal clock and your sleep cycle. Sure you need to be determined to do it, but no matter how determined you are, there will be nights when you just can’t sleep, or mornings when getting out of bed feels like a journey. That’s okay though. This whole fixing the internal clock thing is a process, and setbacks are part of the journey.
So, whenever you are having trouble falling asleep, don’t force it because that never works. Get up, do something relaxing, and return to bed when you feel sleepy. Give it some tries and over time, your body will adjust.
Then on tough mornings, however tempting that snooze button looks, resist that urge. Try thinking of how it will help your health if you get up as planned. Each day is a step that counts.
When to Seek Help
It is after trying all this, that you should consult a doctor or sleep specialist if the problem persists. Because if you were unable to solve it yourself, it might lead to conditions like insomnia, sleep apnea, or restless leg syndrome.
How Good Sleep Pays Off.
So, where are we now? I think it is fair to land on the fact that fixing your sleep pattern is more about improving your life than it is about just getting more rest. Wouldn’t you love to have improved focus, happier mood, and a stronger physical health? Then fix your sleep cycle. It even helps you with maintaining good relationships. When you look at it closely, there really is no downside to having a healthy sleep cycle. So what is stopping you?
You see, the sooner you realise that it’s not always about perfection, the better it will be for you. Take small steps everyday, and you will eventually reach the goal that you had set for yourself. Why not start today? Promise yourself that starting today, you will turn off your screens a little earlier and go to bed a little earlier. Trust me, it’s all going to pay off.
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