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

Consistency in your schedule might help restore sleep and wake patterns so you possibly can get the remaining you wish.

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Get up at the identical time day by day. Wake time is the anchor of your circadian sleep rhythm.

The dangers of inconsistent sleep

While it could 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, corresponding to changes in mood, pondering skills, and judgment. Lack of sleep also can result in many health problems, corresponding to heart disease, obesity and diabetes.

Getting help

Instead of scuffling with sleep problems, refer to your doctor or see a sleep specialist for help. Get a physical exam to ensure that there is no such thing as a underlying cause to your sleep problems.

If the cause is unclear, a sleep diary might help. 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’re awake at night, try not to take a look at the clock. This could cause anxiety which makes sleep harder.

Back to the schedule.

To get your circadian rhythm back on course, start by waking up at the identical time day by day. Wake-up time is essential 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 but non-stimulating activities like studying. “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 can even strengthen your circadian rhythm. Maintain a daily schedule of meals, exercise, and activities corresponding to 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 rise up around the identical time day by day.”

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