It is important to fix your biological schedule if you want to function normally and feel awake during times when you want to be productive.
Sometimes, our body clocks might get destroyed because of stress, travel, weird working hours, and other factors. When your body clock is messed up, you are less productive and you might find it more difficult to concentrate and focus.
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:
If you have a good bedtime routine, it will be much easier for your body to understand that it is time for 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 be like a cue for your body that it’s time for bed.
Good eating habits help support a good body clock. Try to make sure to adjust your mealtimes, especially if it was messed up by traveling. Have at least a 12-hour gap between breakfast and dinner. Also, avoid eating near bedtime.
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 help wake up your body. You can take a walk outside or open the shades in your room.
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.
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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