How to Regulate Your Sleep?
Implementing small changes in your routine to improve sleep quality is key
Adjusting your sleep habits can be quite the challenge, especially if you’re used to staying up late and waking up early. However, understanding the importance of establishing a consistent sleep schedule is the first step towards effective change. The key is to implement simple and gradual adjustments.
While it’s widely acknowledged that physical activity and diet are significant factors in improving sleep quality, this article will not delve into those areas. Often, when people are confronted with these factors, they feel overwhelmed, as if they need to make multiple changes at once. Instead, the focus is on providing practical, accessible tips that aim for sustainable long-term improvements.
How many hours of sleep do we need?
Sleep needs vary from person to person and are influenced by various factors such as age, lifestyle, health, and genetics. So, it’s important for each person to pay attention to their own body and adjust their sleep routines as needed to feel rested and alert during the day.
In general, men need 7 to 9 hours of sleep per night to feel rested during the day. Women, on the other hand, vary from 8 to 10 hours. During the premenstrual period and menstruation, hormonal fluctuations can affect sleep patterns. Some women may need up to 1–2 hours more sleep than usual, totaling an average of 11 to 12 hours per night.
1. Start Slowly
Don’t expect to change your sleep schedule overnight. Begin by setting small achievable goals, like going to bed 15 minutes earlier each night until you reach the desired time. Create a relaxing bedtime routine.
This may include activities like reading a book, taking a warm bath or even dedicating time for your skincare. Calm music or meditation can also be great ways to calm the mind and prepare it for sleep. These practices help reduce stress and anxiety, making it easier to fall asleep and promoting a deeper and more restful sleep.
2. Dark Room
A dark environment is crucial for good sleep quality because the brain interprets darkness as a signal to start producing melatonin, the sleep hormone. When the room is dark, melatonin levels increase, which helps regulate the sleep-wake cycle and promotes deeper and more restorative sleep.
Keeping the room dark also helps regulate the circadian rhythm, which is the body’s internal clock responsible for regulating sleep patterns. Exposure to bright light, especially blue light emitted by electronic devices, can disrupt this natural rhythm, confusing the brain about when it’s time to sleep.
The best option is to turn off electronic devices like TVs, computers, and phones at least an hour before bedtime to minimize exposure to bright light. However, if it’s very difficult for you to reduce screen time at this time, opt to use the orange light on your phone or apps that reduce blue light emission.
During this adaptation period, consider replacing the habit of scrolling through social media with something more relaxing, like listening to a podcast about a topic you enjoy, little by little. This not only helps avoid exposure to bright light but also contributes to creating a quieter and more conducive sleep environment.
3. Natural Methods to Induce Sleep
Some herbs, like chamomile, lemon balm, and valerian, are known for their relaxing properties and can help induce sleep. Chamomile, for example, is widely used as a natural remedy to promote sleep because it contains an antioxidant called apigenin, which has calming effects. Lemon balm, also known as lemongrass, and valerian tea have sedative properties that help calm the nervous system and promote relaxation, facilitating falling asleep.
On the other hand, lavender essential oil is recognized for its calming and relaxing properties. Inhaling the aroma of lavender can help reduce anxiety and promote a state of relaxation, making sleep easier. You can drop a few drops of lavender essential oil into a diffuser before bedtime, or even apply a few diluted drops on a tissue and place it near your pillow.
4. Understand There Will Be Setbacks
Understand that setbacks are part of the change process. Changing a habit takes time, and it’s normal to encounter obstacles along the way. Accept that this is part of learning and personal growth, without punishing yourself for these setbacks. Be open to adjustments and adaptations as needed. Remember that a setback doesn’t mean all your progress is lost; you can always start again.
5. Professional Help
If you continue to encounter challenges in regulating your sleep, consider consulting a healthcare professional who can offer personalized guidance and a range of treatments to address your sleep issues. This might include Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps reframe negative thoughts about sleep and promotes healthier habits, medication, sleep studies to diagnose underlying sleep disorders like sleep apnea, advice on lifestyle changes and relaxation techniques.
Achieving better sleep takes time, patience, and a compassionate approach to yourself. Embrace the journey as an opportunity to learn more about yourself, like figuring out how many hours of sleep you truly need, what makes your sleep environment cozy and what helps you fall asleep faster. Rushing for immediate changes won’t work, so remember to take it slowly and appreciate each step forward.
