It is important to fix your biological schedule if you want to function normally and feel awake during times when you want or need to be productive.
Sometimes, our body clocks might get messed up because of stress, travel, unusual working hours, and other factors. When your body clock is not set properly, you become less productive and might find it more difficult to concentrate on your tasks.
The good news? With a few adjustments, it is possible to correct your body clock. Here are five tips that can help you fix your sleeping habits.
Build A Routine
If you have a good bedtime routine, it will be much easier for your body to understand when it is time for you to sleep. Try to make a routine that will help you relax and unwind at night. If you always do the same set of activities just before sleeping, it will serve as a cue for your body that it’s time for bed.
Good eating habits help keep your body clock in check. Try to adjust your mealtimes accordingly, especially if you have been traveling between different time zones. Have at least a 12-hour gap between breakfast and dinner. Also, avoid eating near bedtime.
Use Lighting To Your Advantage
In a nutshell, mornings should be bright and evenings should be dark. During bedtime, avoid using gadgets that emit blue light, such as your cellphone and laptop. In the morning, it is best to expose yourself to natural light to awaken your senses. You can take a walk outside or open the shades in your windows.
Ever notice how you tend to sleep better after doing physical activities? Generally speaking, people who exercise sleep better. However, keep in mind that the time of your exercise makes a huge difference. A high-intensity workout in the evening can disrupt your sleep. It is best to work out in the mornings or afternoons.
Take Small Steps
When it comes to adjusting your body clock, it’s hard to commit to a drastic change. Fix your body clock slowly but surely. It’s a good idea to adjust your sleeping time by no more than 30 minutes a day.
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