Restructure your day to get a greater night's sleep.

Consistency in your schedule can assist restore sleep and wake patterns so you possibly can get the remaining you would like.

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Get up at the identical time every single 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, reminiscent of changes in mood, pondering skills, and judgment. Lack of sleep can even result in many health problems, reminiscent of heart disease, obesity and diabetes.

Getting help

Instead of battling sleep problems, check with your doctor or see a sleep specialist for help. Get a physical exam to ensure that there isn't a underlying cause to your sleep problems.

If the cause is unclear, a sleep diary can assist. 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 following morning. If you might be awake at night, try not to take a look at the clock. This could 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 every single day. Wake-up time is vital 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 will even strengthen your circadian rhythm. Maintain an everyday schedule of meals, exercise, and activities reminiscent of 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 must be strict about it. It's okay in case you get up late sometimes. Just attempt to stand up around the identical time every single day.”

Physiological Challenges of Sleep in Older Years In addition, older adults may wake more at night as a consequence of chronic illness, frequent bathroom trips, unwanted effects of medicines, or sleep disorders reminiscent of obstructive sleep apnea (OSA) or limb movements. Wakes up more at night as a consequence of frequent disorder. Physical problems that keep you awake might be easy to treat, reminiscent of changing medications if unwanted effects are causing sleep disturbances. If symptoms suggest an underlying physical condition — reminiscent of hypertension, an enlarged prostate (in men) or OSA — treatment might be more complicated, but can go a good distance toward improving your sleep. will