Reset your sleep cycle with these 10 sleep hacks

Reset Your Sleep Cycle with These 10 Sleep Hacks

In a world that never sleeps, a staggering 70% of adults report that their sleep cycle isn't what it should be, leading to a broad spectrum of health issues and decreased productivity. Prominent sleep researcher and best selling author Dr. Matthew Walker goes so far as to say; “Sleep is the Swiss army knife of health. When sleep is deficient, there is sickness and disease. And when sleep is abundant, there is vitality and health”.

The rhythm of life we have put on ourselves, with its unexpected demands and pleasures, often throws us off our natural sleep patterns. Whether it's jet lag from a business trip across the globe, staying up too late at a party, or simply binge-watching your favorite series, disrupting your sleep cycle can have significant costs.

Symptoms of Poor Sleep

Symptoms of poor sleep

From decreased mental acuity and mood swings to long-term health risks like heart disease and diabetes, the importance of a healthy sleep cycle cannot be overstated.

Poor sleep can manifest in various ways, impacting both physical and mental health. Initially, you might notice increased irritability, difficulty concentrating, and a general feeling of fatigue during the day. 

Over time, chronic sleep deprivation can lead to more severe symptoms: 

  • Persistent mood swings
  • Anxiety
  • Depression

Physically, the body suffers as well from:

  • Weakened immune function
  • Higher susceptibility to colds and infections
  • Increased risk of weight gain 

Furthermore, poor sleep can exacerbate chronic health issues like heart disease, diabetes, and high blood pressure. Memory issues and cognitive decline also become more pronounced, as sleep is crucial for cognitive processing and memory consolidation. Recognizing these symptoms early is key to addressing sleep issues before they lead to more significant health problems.

So, how do you fix your sleep cycle? How do you reset your circadian rhythm? The key lies in understanding the natural processes of your body and using targeted strategies to realign your internal clock. Here are our top 10 tips to get your sleep cycle back on schedule.

10 Best Sleep Hacks to Reset Your Sleep Cycle

10 best sleep hacks to reset your sleep cycle

1. Understand Your Circadian Rhythm

Your circadian rhythm is an internal clock that guides your sleep-wake cycle, metabolism, and body temperature over a 24-hour period. Disrupting this rhythm can lead to significant sleep issues. For instance, when we board a long-haul flight, we might experience jet lag. This is a direct disruption in our circadian rhythm. Understanding how light, activities, and diet influence this cycle is the first step in resetting it.

2. Light Management

Sunlight naturally regulates your sleep cycle by signaling your brain to wake up in the morning and wind down as it gets darker. Try to get at least 30 minutes of natural sunlight every morning to help reset your circadian rhythm. Conversely, as you wind down in the evening, try lowering the light 45 minutes before bedtime and staying away from the blue light from devices. This helps to signal to your brain that it's time to wind down.

3. Adopt a Consistent Sleep Schedule

Consistency is key. Going to bed and waking up at the same time every day, even on weekends, can significantly improve your sleep quality. This regularity strengthens your circadian rhythm, making it easier to fall asleep and wake up naturally.

4. Opt for Relaxation Techniques

Stress and anxiety are common culprits behind sleep disturbances. Incorporate relaxation techniques like meditation, warm showers, deep breathing exercises, or gentle yoga into your evening routine to calm your mind and prepare your body for sleep. If you are like many people and fall asleep to a show or podcast try replacing this programming with a yoga nidra meditation. Dr. Andrew Huberman swears by yoga nidra and incorporates it into his daily recovery regime.

5. Adjust Your Eating and Drinking Habits

Heavy meals, caffeine, and alcohol close to bedtime can disrupt your sleep cycle. Try to have your last meal a few hours before bed and limit caffeine and alcohol intake in the evening. If you do end up eating late make sure you don’t over indulge and end your meal with a warm tea to help stimulate your digestive system.

6. Incorporate Physical Activity into Your Daily Routine

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime as it can have the opposite effect.

7. Create a Comfortable Sleep Environment

Your bedroom should be a sanctuary for sleep. Ensure it's quiet, dark, and at a comfortable temperature - typically, a cooler room will help facilitate better sleep. Investing in a good quality mattress and pillows can also make a significant difference.

8. Try Incorporating CBD Sleep Products

Introducing CBD into your sleep routine can offer a natural way to promote relaxation and improve sleep quality. For instance, Nuleev CBD sleep products are designed to help ease your body into a restful state, aligning with your body's natural rhythms without the grogginess often associated with sleep aids.

9. Sleep Promoting Plants and Herbs

Throughout the ages people across the world have been partnering with plants for better sleep. Valerian root, chamomile, lavender, ashwagandha, and citrus are all helpful plants and herbs for better sleep. The most popular way to receive the sleep enhancing benefits of these plants are in a supplement or tea. Your local grocery store likely sells popular brands of bedtime teas with these ingredients!

10. Consider Professional Help

If you've tried these strategies and still struggle with sleep, it may be time to consult a healthcare provider. They can offer personalized advice and check for underlying conditions that might be affecting your sleep cycle.

Before You Doze Off

Resetting your sleep cycle isn't just about combating the occasional sleepless night; it's about embracing a lifestyle that honors your body's natural rhythms. By incorporating these tips into your routine and exploring natural aids like Nuleev’s CBD sleep products, you can take significant strides toward improved sleep quality and overall well-being. Remember, a healthy sleep cycle is foundational to a healthy life. Don't let another restless night pass by. Start your journey to better sleep today and experience the transformative power of a well-rested tomorrow.

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