Are you a person who wakes up in the middle of the night, can’t fall asleep, and goes to bed? Are you able to fall asleep easily but then wake up at random times and are unable to go back?
If you answered “yes” to either one or both of these questions, then it is time to make changes to your sleep schedule.
Understand Your Circadian Rhythm
Your circadian rhythm’s most important component is the sleep-wake cycle. It takes cues from routines and your environment. It also depends on the time of day.
Your brain will tell your body to stay awake and alert if there is light in your environment, particularly natural light. Your brain will send out melatonin, and other “time to sleep” signals, if it is dark.
Fill in Your Sleep Schedule
There are steps you can take to make sure you get better sleep, even if you don’t think your problem needs medical attention, such as sleep apnea or narcolepsy.
Set the Time for Going to Bed and Getting Up
It is important that you go to bed at the same time every morning, even on weekends. This will help you to set your circadian rhythm and anchor your time. This will help you fall asleep faster and get up easier.
Turn Off Your Devices
Your body will start to produce melatonin when it is time to go to bed. Blue light from a TV, tablet, or phone can disrupt melatonin’s calming effects. It is crucial to turn them off before you go to bed.
Consider CBD for Sleeping
Your circadian rhythm is controlled by your endocannabinoid system. This system is responsible for maintaining various body functions such as mood, sleep, and appetite. Some research suggests that CBD could help you fall asleep faster and stay asleep longer.
Avoid Eating or Drinking Before Bedtime
Your last meal should be at least two hours before you go to bed. This allows your digestive system to function properly before you go to bed. Drinking alcohol can also disrupt your circadian rhythm.
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