Fine-tune your Brain for a Better Sleep

Our body’s natural daily rhythms, also called circadian rhythms, like sleep, appetite, are monitored by chemicals induced by the brain as a result of external factors. These Circadian rhythms are set on a 24 hour cycle to which our brain gradually tunes itself to set up a clock that governs our daily routine.  

Our sleeping and walking cycle also works in tandem with the circadian clock, a biological mechanism oscillating in the period of 24 hours, establishing a day-night cycle which can be attuned as per our body requirements.

Some adverse external factors like stress, unhealthy lifestyle, bad eating habits and diseases disturb the circadian clock, leading to chronic sleep disorders. If you haven’t been able to sleep well lately, take cues from the external factors listed below to reset your brain for a better sleep:

Bright Light Sources:

Our sleep-wake rhythm is governed by light and the way our brain reacts to it. A low light condition sends signals to your brain to relax and thus induces drowsiness and sleep. On the other hand, bright light makes brain reduce the secretion of melatonin, a hormone that induces sleep and monitors sleep cycle.

If your bedtime routine includes brushing your teeth or you frequently use bathroom in the middle of the night, then a bright bulb in your washroom could be your possible sleep wrecker. For a sound sleep, use dimmer lights to keep your brain in the same state through the night.

Irregular Food Intake Cycle:

Appetite is another biological process that works as per the circadian clock. Your food intake timings determine the quality of sleep you get at night. You can trick your mind and adjust your sleep cycle by monitoring the quality and quantity of your food intake throughout the day.

Time your meals and restrict use of caffeine in the evening and at bedtime. To have a good night sleep, take low protein diet for dinner and have it at least 12 hours before your waking time.

Poor Sleep Hygiene:

You may want to take a nap in the afternoon or early in the evening after a long day at work, but don’t. It disturbs your sleep cycle and makes it difficult for you to go to bed the subsequent night.

Limiting your time in bed by calculating the right amount of sleep your body requires and planning it according to your daily routine will reset your biological clock and you will no more have to push yourself to follow a routine; your body will automatically direct you to follow a healthy lifestyle.

Practice a good sleep hygiene by avoiding daytime naps, stress related thoughts, unsettling conversations at bedtime. 

By Medical Opinion