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Make a routine and stick to it so you can get enough rest
STATES CHRONICLE – Daylight saving time change is rapidly approaching and many of us fear the day when we have to set our clocks one hour forward. The main reason for this fear is that we somehow manage to get our sleeping hours all messed up which makes us more tired and also a lot crankier.
However, if you pay more attention to your sleeping habits in general, you might be able to control sleeping patterns and get some good rest. According to a recent study concerning sleep, it is a lot easier to adjust our circadian clock than we previously thought.
The circadian rhythm refers to a 24-hour period, a cycle in which we go through physical, mental and behavioral changes depending on the natural light. Being synchronized with the circadian rhythm means being exposed to light in the morning and going to bed every night at the same hour.
It seems that having a certain routine, it’s what keeps us functioning. Therefore, it is recommended that you set yourself a routine bedtime which you obviously have to respect. Before sleeping you should get yourself into the mood with and activity such reading.
Besides a regular bedtime, you should also have regular wake time. In this way, it will be easier for you to adjust to your natural circadian rhythm. You should also keep in mind not to lie in bed after you’re awake. Your body might get confused.
Try to get about seven to nine hours of sleep. If you accumulate several hours of lost sleep, you will become more and more tired. You should also avoid using electronics before going to bed because the light washes out the hormone that triggers sleep. If you keep answering texts when you’re already in bed, your sleep might go away, and you will find yourself staring at the ceiling for several hours without being able to sleep.
And last but not least, be careful with what you eat, try to have a balanced diet. Keep in mind that there are foods which can induce sleep such as pasta, bread or potatoes and foods that can keep you alert such as protein, meat, cheese or beans. Of course, besides the balanced diet, you should also try to exercise and lead an active life.
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