How to reset the sleep cycle
If you have a chronic condition loezina, you’ve probably worked with your doctor or sleep specialist on ways to get more quality sleep. But sometimes life can frustrate those who are well placed sleep planak. Travel, a newborn babies, shift work, and other interruptions can interfere with insomnia removal habits.
Starting from the back
“You don’t have to create the same sleep reserves,” says Tracy Chisholm, PsyD, a drug for sleep behavior. psychologist At Portland VA Medical Center. “You may have difficulty recovering from additional sleep interruptions because you were trying to operate less than a full tank.”
Also, you tend to hold on to the sleep you’re losing, which can lead to a loop of negative feedback. “In other words, you’re more concerned,” Chisholm says. “And guess what doesn’t help improve sleep? Worry. This can turn into a vicious cycle. ”
Preparing for breaks
You can take practical steps to help prevent or cope with sleep loss in situations beyond your control. You can also try to adapt your thinking.
“It often goes to scenarios like traveling assuming people have difficulty sleeping, but sometimes changing the environment can help them sleep better,” says Ina Djonlagic, MD, neurologist and sleep medicine specialist at Beth Israel Deaconess Medical Center.
Bottom line: Don’t expect the worst, but practice good habits to prepare in cases where things go wrong.
Here’s how to put one together for use with your sleep schedule.
Travel and time changes
Different time zones, weird beds in strange rooms, uncomfortable environments – there are plenty of ways to travel to prevent getting ZZZs. Try these tips before you travel:
Head jet lag. Slowly adjust your sleep schedule at home before you go.
“A week or two before you leave, start changing your bedtime and waking time in small increments to better match your time zone at your destination,” says Chisholm.
If you go very far, wait until you get there and then start following local meals and bedtime, says Chisholm. Go to bed at night and get up when it’s light.
Try temporary aids. Some find it a low dose melatonin or when they travel to help with temporary exposure to light. “Timing these interventions well is the key to achieving effectiveness,” says Chisholm. “Consult a sleep specialist if you are interested in any of these approaches.”
Living with the newborn child. Babies don’t save anyone from sleep disruption. You are your mercy newbornthe sleep-wake cycle will not be like yours. “Children have much shorter sleep cycles than adults – 50 to 60 minutes compared to 90 to 110 minutes,” says Chisholm. Babies also need to eat every 2 or 3 hours.
The key is to get a good night’s sleep when you can and to know that things will gradually get better. You can try:
The term “shift work” can have afternoon, cemetery, or morning shifts, as well as fixed or rotating schedules. Rotating schedules that change from day to day are often the worst for sleeping. Flipping your days and nights can affect your health.
“Unregulated schedules are very tough because my best advice is to know how to work on another schedule that is better suited to healthy sleep patterns,” says Djonlagic. If this is not possible, you can try to:
- Keep your bedtime, wake-up time, and meals the same every day of the week, even on rest days. This helps keep the internal clock around the working hours.
- Allow enough time to finish sleeping before you try to sleep. Don’t come home and fail.
- Use ear plugs or white noise if you fall asleep during the day to sleep and sleep without interruption. You can also dress up eyes mask and use shaded curtains.
- Keep going your brain. “If you go home on a daily commute, consider wearing blue glasses that block light, so that your brain doesn’t think you’re about to start a new day,” says Chisholm.
Stress it activates your fight or escape response, which is not at all calm. In fact, it prevents you from sleeping.
“From your body’s point of view, it’s like a saber-toothed tiger lurking outside the cave while you’re trying to sleep,” Chisholm says. He recommends the following tips:
- Create a relaxing sleep routine that you follow every night. Make sure that the last steps of this routine involve an activity that is not stimulated. “I often recommend that people with insomnia read, listen to audio books or relax music, or practice relaxation techniques, ”says Chisholm.
- Avoid watching the news or discussing lively topics before going to bed. Doing these things can’t calm your head and body.
- Physical exercise regularly, but make sure you finish a few hours before bed.
- If you have a lot on your mind, write it down, at least an hour before bedtime, or at least to help your brain “let go” overnight. You can always return to your notes in the morning.
- Seek help from family, friends, or professionals to help you manage stress.
“The most important thing to keep in mind is that if you already have chronic insomnia, don’t wait to receive treatment, especially if you anticipate sleep interruptions even more,” says Chisholm. “Treating chronic insomnia as soon as possible can help you cope better when these common sleep disruptions occur.”