![]() ![]() ![]() Together, your circadian rhythm and biological clock determine when you feel tired, when you feel most awake, and how much rest your body needs to function most optimally. The biological clock, Breus tells mbg, is a "natural timing device" that not only regulates the cycle of the circadian rhythm but adjusts it based on the time of year, a person's living environment, and age. (affectionately known as the Sleep Doctor), defines the circadian rhythm as an organism's 24-hour cycle that keeps the body working properly. The two are not mutually exclusive, but they do work in tandem. See, humans have a circadian rhythm and a biological clock. The reason is as physiological as it is mental. This can include a gentle bedtime yoga sequence or a warm bath, diffusing essential oils, or cuddling under a weighted blanket for some physical support. If you're feeling tense, it's likely you'll end up tossing and turning when it's time to get some shut-eye, so identify relaxation techniques that actually work for you and implement them into your nightly routine. One of the best tips for getting great sleep is to acknowledge and address your stress levels. Once you've settled into bed, take pen to paper and dump it all out before your head hits the pillow. Writing in a journal can help clear your mind. Falling asleep can be a challenge if your mind is racing with a million different thoughts. Investing in one of the best sound machines on the market can majorly improve your sleep quality by drowning out any unwanted (or a lack of) sound so you can snooze through the night. Is your neighbor's dog particularly rowdy after dark? Maybe city traffic is causing you to stir, or silence gives you the creeps. Food is fuel and is meant to give you energy, and sweets before bed are bound to keep you up at night (not to mention give you some funky dreams). Ditch sugary ice creams and processed treats in favor of sleep-promoting snacks like yogurt bark and golden milk. If you can't power down your devices completely (i.e., if your phone is your alarm), it's important to, at the very least, limit your usage before bed, as blue light can throw off the body's circadian rhythm, preventing you from falling or staying asleep. According to the National Sleep Foundation, the ideal temperature for quality sleep is between 60 and 67 degrees Fahrenheit. ![]()
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