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Sleep

Curious on how sleep works?

There is a concept studied from top universities, hospitals, research programs, to your local school, and it’s called the circadian rhythm. By definition, it’s your body’s 24-hour internal clock. It’s in charge of keeping your body alert/tired in specific times during the day. If you have ever experienced jet lag or messed up your sleep schedule to party, binge watch your favorite tv show, catch up with friends, explore, or doing things you shouldn’t be doing at night, you might have experienced an extreme feeling of tiredness during during the next day. This is because you messed up your circadian rhythm and your body is trying to adjust to what times you should be alert and tired (which makes sense as to why you nearly fell asleep during a boring subject in school after a long night of studying).

Your circadian rhythm works with your brain; to be exact: the hypothalamus. Your hypothalamus is in charge of body temperature, hunger, thirst, emotions, and of course: sleep; but let’s just focus on that. Your hypothalamus helps you out with being able to recognize when to sleep; for instance, light=awake, whereas dark=sleep. They both go hand-in-hand when going through sleep cycles that your body will need in order to function (Beta, Alpha, Theta, and Delta). However, when one does not treat his or her body right, he or she will not be able to function well throughout the day. This includes at least changing the buns in a burger to lettuce. Although changing your eating or exercise habits may sound so difficult than a diet, it’s really not that difficult. And remember, right body=right mind!

Simply changing your sleeping habits can make a huge impact on the quality of your life, and here are some tips how to get started:

1. Make a sleep schedule (yes, even on weekends).


• This is vital for your health and to be adjusted to waking up and sleeping in specific times.


2. Try doing night-rituals


• Find certain things you like to do before you go to sleep, or that you think you should do, whether it’s moisturizing or taking a shower to wind down. Anything works!


3. If naps are needed, do them if you can still sleep at night; if not, try to avoid naps as much as possible.



4. E-X-E-R-C-I-S-E


• Believe it or not, your body will have an easier time to fall asleep if you exercise during the day.


5. Look around your room, see the essentials you need for a good-night’s sleep.


• If it’s a scented steamer, decorations, or darker curtains that you need- don’t be shy to buy them! It’s your beauty sleep after all.


6. Sleep on comfortable pillows and mattress.


7. Avoid heavy intake in the evening


• This being food, alcohol, cigarettes, etc.


8. Expose yourself to the sun


• When the sun is up, so are you! Don’t leave the light on if it’s night and you’re awake during a time you should be asleep.


9. Can’t sleep? Do something until you’re tired


• Sometimes, doing something physical, or finding a hobby to do could really help to get tired.


10. Nothing works? Do not hesitate to contact professional help :)
• It's perfectly okay to speak to a doctor or sleeping professional. Try using a sleep Diary to record certain habits and the issues you have with it.