“lam a student. I have big aspirations which prompts to me to work during the day and study during the night. Since, I cannot exempt anything; I usually rely on my dear black coffee to keep me energized. Even though, I feel exhausted at the end of the day, I cannot sleep.”
Stories like these may seem relatable but what can we learn from such disturbed sleep cycles? Well, that’s what we’re here to tell you!
So, if you’re concerned about your dysfunctional sleep cycle, then we suggest you to keep on reading or if you’re happy with how the things really are, then you can suggest this piece to those who might need it.
Now, many of us might think that sleep is a waste of time but it has a gratification of its own. Well, to inform our readers, we spend 1/3 of our lives sleeping. It may not be very time-cost friendly for some, but it is the truth! If you are sacrificing your sleep just because you’re busy, then you’re not able to manage between your time and activities well.
It is important to know that our brain follows a Circadian Rhythm, or as I like to call it, our Brain Cogsworth, which usually works on our sleeping patterns. hormone levels etc. Now, this Brain Cogsworth is highly depended upon our changing chronotypes which are of three types.
Advanced Chronotype or the early birds. Delayed Chronotypes or the night owls and the Middle Chronotypes. 40% people fall in the first category while 30% people each fall under the remaining two category.
If you are a night owl, make sure you’re following the four pillars of sleep, which includes, Sleep depth/Quality, Sleep Duration, Continuity and Regularity. If any of the four pillars are not fully achieved then we’re bound to receive a sub-optimal sleep further leading to negative effects on our restfulness and overall health.
Make a sleep schedule according to your day schedule. Think about how your day is going to be like and then optimize your alarm clock accordingly. When it’s your bedtime, try to sleep under complete darkness without any sound peeping in your ears. Even if we are accustomed to sleep under noise, the sound waves still affect our brains. Using earplugs is highly recommended. If you’re a coffee lover, then we are not asking you to give up on your latte or espresso. If you have a sleep time let’s say at 10, then do not consume caffeine at least 8 hours prior.
Make a bedtime routine. For example, do something which releases your stress and make you feel more relaxed, like taking a hot shower, meditating etc. We won’t really recommend using a mobile phone or any device as it facilitates the release of melatonin, making it harder for you to fall asleep.
Many of these routines have resulted in drastic changes in sleep cycles, as people find themselves sleeping optimally for 7-9 hours and feeling fresh as ever.
If you try any of these methods, let us know which one has worked in your favor the most and tell us what else you would like to learn more about. Till then, we hope your REM ships sail through the night before it reaches the shore!
Stories like these may seem relatable but what can we learn from such disturbed sleep cycles? Well, that’s what we’re here to tell you!
So, if you’re concerned about your dysfunctional sleep cycle, then we suggest you to keep on reading or if you’re happy with how the things really are, then you can suggest this piece to those who might need it.
Now, many of us might think that sleep is a waste of time but it has a gratification of its own. Well, to inform our readers, we spend 1/3 of our lives sleeping. It may not be very time-cost friendly for some, but it is the truth! If you are sacrificing your sleep just because you’re busy, then you’re not able to manage between your time and activities well.
It is important to know that our brain follows a Circadian Rhythm, or as I like to call it, our Brain Cogsworth, which usually works on our sleeping patterns. hormone levels etc. Now, this Brain Cogsworth is highly depended upon our changing chronotypes which are of three types.
Advanced Chronotype or the early birds. Delayed Chronotypes or the night owls and the Middle Chronotypes. 40% people fall in the first category while 30% people each fall under the remaining two category.
If you are a night owl, make sure you’re following the four pillars of sleep, which includes, Sleep depth/Quality, Sleep Duration, Continuity and Regularity. If any of the four pillars are not fully achieved then we’re bound to receive a sub-optimal sleep further leading to negative effects on our restfulness and overall health.
Make a sleep schedule according to your day schedule. Think about how your day is going to be like and then optimize your alarm clock accordingly. When it’s your bedtime, try to sleep under complete darkness without any sound peeping in your ears. Even if we are accustomed to sleep under noise, the sound waves still affect our brains. Using earplugs is highly recommended. If you’re a coffee lover, then we are not asking you to give up on your latte or espresso. If you have a sleep time let’s say at 10, then do not consume caffeine at least 8 hours prior.
Make a bedtime routine. For example, do something which releases your stress and make you feel more relaxed, like taking a hot shower, meditating etc. We won’t really recommend using a mobile phone or any device as it facilitates the release of melatonin, making it harder for you to fall asleep.
Many of these routines have resulted in drastic changes in sleep cycles, as people find themselves sleeping optimally for 7-9 hours and feeling fresh as ever.
If you try any of these methods, let us know which one has worked in your favor the most and tell us what else you would like to learn more about. Till then, we hope your REM ships sail through the night before it reaches the shore!
AADI GARG
M.A. (Psy.), DCGC(NCERT), RCI REGD.
PSYCHOLOGIST | CAREER COUNSELOR
