Sleeping Difficulties? Tips we recommended.

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Creating a Healthy Sleep Routine: Prioritizing Circadian Rhythm

In our modern world filled with electronic displays, maintaining a consistent sleep schedule can be challenging. Our natural sleep-wake cycle, also known as the circadian rhythm, is disrupted by bright lights from screens, such as phones and laptops. However, there are simple steps we can take to improve our sleep patterns.

Key Recommendations:

  1. Consistent Bedtime: Aim to go to bed at the same time every night, even on weekends. This consistency helps regulate your body’s internal clock.

  2. Morning Wake-Up Time: Wake up around the same time each morning, even if it’s a weekend. This reinforces your circadian rhythm and promotes better sleep quality.

For instance, consider going to bed at 22:00 (10:00 PM) and waking up at 6:00 AM. By prioritizing your sleep routine, you’ll enhance overall well-being and feel more refreshed during the day. ๐ŸŒ™⏰



Here are some additional tips that can be beneficial:

  1. Circadian Rhythm Alignment: To maintain a healthy sleep-wake cycle, pay attention to natural daylight. Exposure to sunlight during the day helps regulate your internal clock. Similarly, ensure that your room is darker at night by using warm yellow or dim lighting.





2) “Another helpful tip is to associate your bed solely with sleep. When you lie down in bed, your brain should recognize that it’s time to rest. Avoid unnecessary scrolling or phone use in bed; instead, save those activities for the sofa or another area.”







3)Chamomile tea is indeed known for its calming properties and potential to aid sleep. The natural compound apigenin, found in chamomile, has mild sedative effects and may promote relaxation. Here’s how it works:


Apigenin: This flavonoid compound is abundant in chamomile flowers. It interacts with certain receptors in the brain, including GABA receptors. GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter that helps reduce neural activity, leading to relaxation and drowsiness.



  

4) “Limit Caffeine Intake in the Evening: It’s advisable to avoid consuming caffeinated beverages, including coffee, during the evening. Caffeine acts as a stimulant and can lead to increased alertness, making it harder to fall asleep at bedtime.”







References 

For more tip visit CDC guideline

The effects of chamomile extract on sleep quality among elderly people: A clinical trial

Association Between Bedroom Light Pollution With Subjectively and Objectively Measured Sleep Parameters Among Chinese Young Adults







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