How many times have you been able to get up at right time? How many times haven’t you used the Snooze button? How many times have you been completely active, energetic and happy while getting up?
Think about it.
Sleep. It is something that everyone including students have to undergo and yet most of us haven’t been able to master and gain control over that activity.
What did Studies find?
A survey conducted in Shifa College of Medicine stated that most students couldn’t keep a regular sleeping habit. Responses showed that only 32% of 1st year students and 37% of second year students were able to regularize.
Also as per NCBI (National Center for Biotechnology Information) survey that studied 302 high-school students, “The total sleep times and wake times were longer on weekends.” This implies irregularity.
The good news is that the irregularity in sleep can be overcome. That too in 7 days! It is completely possible that you feel sleepy at same time regularly and can get up at same time as well.
To do this, we need to understand the circadian rhythm of the body.
Understanding Sleep/Wake Cycle
Circadian Rythms is basically a 24-hour internal clock that runs in the background of the brain and cycles between sleepiness and alertness at regular intervals. In other words it is also known as sleep-wake cycles.
According to Sleep Foundation, to adjust the sleep hours the biggest tool at disposal is light. The brain naturally releases melatonin, a harmone that makes feel sleepy when it’s dark outside. On the other hand, the brain also sends the signal to cut off the melatonin supply when there’s light outside.
Hence, I in-order to regularize the circadian rhythm, you can adjust the room lightning to dim and bright with respect to night and morning.
Also, the time of the day when you eat can influence the internal clocks. Adjusting eating periods to find the right rhythm that works for you is another alternative.
Mind these too
Start slow: Keeping moving up your targets slowly and consistently. If your normally wake at 8am but your goal is 6am, then work up to improve half an hour every day.
Prepare the night before: Small preps like keeping your clothes ready for the next day and planning for your breakfast can alert the brain at sub-conscious level to wake up at certain time.
Never hit Snooze: Hitting the Snooze is like giving a heads-up to the inner guilt. While your overall plan is to regularize the body clock, depending on snooze won’t ever work out. In-fact it is the biggest hindrance to the quality sleep time. The video below shows how.
(Source : AsapScience)
Now, that you know much better about the circadian Rhythm, are you ready to take up the challenge of regularizing your body clock? If yes, then don’t wait for tomorrow, do it from today itself.
A little success here shall boost you to try and overcome the other challenges you have for yourself!