Reset your biological clock and reset it for quality sleep!


If you go back in time, you will probably remember that in your student days, sleep was sweeter and mostly optional. But in adulthood, the situation is different. Talking about the intensity and stress at work and the problems in your personal life, most people have first-hand knowledge of what insomnia can lead to as adults. While sleep may seem unnecessary during stressful times, it is essential for our health and quality of life. Ignoring this issue can seriously reduce the quality of life and lead to significant risks. Because sleep directly affects all aspects of our health, including metabolism, weight, mood and cognitive function.

What does insomnia do to us?

Statistics show that the average sleep time over the past 100 years has decreased by 1-2 hours. In addition, the number of people who are known to have sleep problems is not at all small. Insomnia not only impairs our ability to concentrate; This causes learning difficulties, reduced attention to detail, and an increased risk of traffic accidents. Studies show that regular sleep of less than 7 hours per night has adverse effects on the cardiovascular, endocrine, immune and nervous systems. Other side effects of sleep deprivation include obesity, diabetes, heart disease, high blood pressure, anxiety, depression, dementia, alcohol abuse, increased risk of stroke and certain cancers.

As experts often point out, sleep is essential for healing, repair, cellular cleansing, and longevity. Some time ago, scientists discovered a system for clearing the brain, which they called the “glymphatic system.” This is necessary to clear the brain’s lymphatic system of the metabolic waste that accumulates every day. The important thing to know here is that this system operates primarily during sleep and is largely switched off during wakefulness. Our muscles, organs and brain need to be repaired every day. For a healthy and long life, our hormones and circadian rhythms must also be in balance. Sleep is very important to maintain this balance. If you want to better understand the importance of sleepMatthew Walker ‘from “Why do we sleep”

You can also add a book to your reading list.

How can we reset our biological clock for quality sleep?

  1. Everyone can experience sleep problems at some point in their lives. While there are steps you can take to prevent this, if you think you’re constantly having trouble sleeping, you should definitely see a specialist. If you’re looking for ways to restore your natural sleep rhythm, the following tips may help. It can take weeks or months to get back to your old sleep rhythm, but if you follow these tips consistently, your biological rhythm will eventually reset:
  2. Adopt a regular sleep routine. Do the same things before bed, go to bed at the same time every day and wake up at the same time every day.
  3. Use your bed only for sleeping, reading a book, or watching TV. If you don’t do these things in bed, you will create a connection in your mind between bed and sleep.
  4. Create complete darkness and silence for sleep in your bedroom. Use an eye patch and earplugs if necessary.
  5. Electromagnetic frequencies can disturb sleep. So before going to bed, turn off Wi-Fi and keep all your electronic devices away from the bed. Set up a charging station in a common area of ​​your home and invite all family members to check their devices before bed.
  6. Stop exposure to blue light at least 2-3 hours before bedtime. Therefore, avoid computers, smartphones, tablets and TV. Avoiding blue spectrum light after sunset helps your brain sleep and increases melatonin production. To support this, you can try using blue light blocking glasses after the sun has set. This is a simple technique that can also improve sleep.
  7. Avoid caffeine. While caffeine helps keep you awake during the day, it can also interfere with your sleep.
  8. Avoid alcohol. While alcohol seems to help you fall asleep more easily, it causes sleep interruptions and poor sleep quality.
  9. Get regular sun exposure for at least 20 minutes a day. Sunlight enters your eyes and causes your brain to release certain chemicals and hormones, such as melatonin, that are vital for healthy sleep, mood, and aging.
  10. Finish your meal at least 3 hours before bed. Eating a heavy meal before bed leads to a poor night’s sleep.
  11. Try a warm Epsom salt bath and an aromatherapy lavender oil bath. An increase in body temperature before bed helps you fall asleep. A hot bath also relaxes the muscles and reduces physical and mental stress.
  12. Consider using herbal supplements if needed. Please consult an expert for this.
  13. Take 200-400 mg of magnesium citrate or glycinate at bedtime. Magnesium is a powerful relaxing mineral for the nervous system and muscles.
  14. Other supplements and herbs that promote good sleep may also help. For example, try calcium, L-theanine (an amino acid derived from green tea), GABA, 5-HTP, and magnolia.
  15. Take advantage of online and guided relaxation, yoga nidra, meditation and visualization. You can get help from such videos and apps. Listen to them before bed. Brain Wave Synchronization for Deep Sleep binaural beats sound meditation

try. You can find many videos on this topic on YouTube or watch the video below. You can use these sounds at midnight or before bed to help you fall asleep again.

If you are still struggling with sleep problems after trying all these strategies, you should definitely see a specialist. Things like food intolerance, thyroid problems, menopause, fibromyalgia, chronic fatigue syndrome, heavy metal poisoning, stress or depression can be the cause of your sleep problems. Once the root cause is found, your doctor will recommend the appropriate treatment and help you manage your sleep problems. Remember; Quality sleep is essential for your health and longevity… Important note:

All information and recommendations in this article are based on scientifically sound articles prepared for general informational purposes and do not contain expert advice. The content of the page does not include elements containing information about therapeutic medical care. See your doctor for diagnosis and treatment.

It may interest you: what can you do to help you fall asleep during stressful and difficult times?

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