Be Consistent With Your Schedule
To restore your circadian cycle, choose a fixed bedtime and wake-up time so your body can adapt easily.
Get Some Sunlight
Try soaking in some sunlight once you wake up to let your brain know it’s daytime and reduce melatonin production.
Avoid Afternoon Naps
An afternoon nap might feel tempting in the early stages of fixing your circadian cycle, but avoid it to keep your sleep schedule in check.
Being Active Is Important
It’s hard to motivate yourself to exercise when you’re tired, but being active regulates cortisol and melatonin production in your body. This promotes restful sleep.
Eat On Time
Eating meals regularly, on time, gives our body cues for when we’re active or resting. Avoid midnight munchies to keep your cycle in check.
Say No To Caffeine
Consuming caffeine in the evenings disrupts sleep at night because it delays the release of melatonin.
Limit Screen Time Before Sleeping
Blue light emitted from devices suppresses the release of melatonin. Try limiting screen time at least two hours before bedtime.
Make Your Bedroom Darker
When light hits your retina, it signals daytime; draw your curtains or wear a sleep mask for better quality of sleep.
Thanks For Reading!