Consistency in your schedule might help restore sleep and wake patterns so you'll be able to get the remaining you would like.
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Get up at the identical time each day. Wake time is the anchor of your circadian sleep rhythm.
The dangers of inconsistent sleep
While it might feel like a luxury, an inconsistent sleep schedule can throw off your circadian rhythm, the body's way of regulating sleep and wakefulness. “It can cause insomnia,” warns Dr. Dorsey, “but people don't realize that their schedule is causing the problem.”
Let sleep problems persist, and you could experience the results of sleep deprivation, comparable to changes in mood, considering skills, and judgment. Lack of sleep can even result in many health problems, comparable to heart disease, obesity and diabetes.
Getting help
Instead of fighting sleep problems, seek advice from your doctor or see a sleep specialist for help. Get a physical exam to be certain that there isn't a underlying cause in your sleep problems.
If the cause is unclear, a sleep diary might help. Dr. Dorsey suggests recording your sleep details for 2 weeks. “Each morning, write down when you went to bed, estimate how long it took you to fall asleep, count how many times you woke up during the night, and record the last time you got up in the morning. This may need to change. ” says Dr. Dorsey. But keep the diary out of the bedroom and just estimate the values ​​the subsequent morning. If you might be awake at night, try not to take a look at the clock. This may cause anxiety which makes sleep tougher.
Back to the schedule.
To get your circadian rhythm back heading in the right direction, start by waking up at the identical time each day. Wake-up time is essential to getting back on schedule. “It's the anchor of your circadian sleep rhythm,” says Dr. Dorsey. She recommends using an alarm clock, since it sets a limit for you.
Plan to go to bed about seven or eight hours before your alarm goes off. “But don't go to bed until it's your bedtime, and only if you're sleepy. Trying too hard to sleep will wake you up,” says Dr. Dorsey. . This helps create a wind-down period in your bedtime routine. This means turning off all electronics an hour and a half before bed, dimming the lights, and doing relaxing and non-stimulating activities like reading. “It's worth it to wind down before bed because the physical, emotional, and cognitive relaxation helps you fall asleep faster,” says Dr. Dorsey.
Filling your day with more structure may even strengthen your circadian rhythm. Maintain a daily schedule of meals, exercise, and activities comparable to grocery shopping, socializing, or home tasks. “Maintaining structure throughout the day can help you stick to your sleep schedule. Plus, routines are good for mood and can make you feel productive and important,” says Dr. Dorsey. ” says Dr. Dorsey. “You don't should be strict about it. It's okay when you get up late sometimes. Just attempt to rise up around the identical time each day.”
Physiological Challenges of Sleep in Older YearsIn addition, older adults may wake more at night as a consequence of chronic illness, frequent bathroom trips, unwanted side effects of medicines, or sleep disorders comparable to obstructive sleep apnea (OSA) or limb movements. Wakes up more at night as a consequence of frequent disorder. Physical problems that keep you awake may be easy to treat, comparable to changing medications if unwanted side effects are causing sleep disturbances. If symptoms suggest an underlying physical condition — comparable to hypertension, an enlarged prostate (in men) or OSA — treatment may be more complicated, but can go a great distance toward improving your sleep. will |