How to Adjust Your Sleep Schedule So You Don’t Wake Up Exhausted

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“Different chemicals can affect sleep in different ways, but we still have a lot to learn about the effects of supplements and drugs, like cannabis, on sleep,” she says. “Certain strains of cannabinoids may promote sleep while others have the opposite effect of promoting alertness.”

Studies have also shown that magnesium can help the body relax and improve your ability to fall asleep, but Dr. Shamin-Uzzamin says more studies need to be done. Dr. Shamin-Uzzaman adds that because the FDA does not regulate over-the-counter supplements, there may be varying amounts of the actual ingredient in each pill.

Nap sparingly.

When it comes to taking a nap to help you rest, there’s good news and bad news. The good news is that it can be helpful if you suffer from sleep deprivation, which is defined as not getting enough hours of sleep to feel well rested, which can happen after spending too many late nights fate scrolls before going to bed. , or treat sleep disorders. The bad news is that taking too long a nap can actually keep you up at night.

Dr. Shamin-Uzzaman explains that taking a nap during the day decreases your sleepiness, which you need to fall asleep at night. Basically, the higher your sleep drive, the easier it is for you to fall asleep. “It’s kind of like snacking all afternoon can ruin your dinner because you won’t be so hungry anymore,” she says. “So if you wake up in the morning and stay awake all day, it will be easier to fall asleep at night than if you took a nap during the day.”

Dr. Wang adds that when naps are taken later in the day, it can interfere with your ability to maintain a normal bedtime. She says naps are more beneficial when you limit them to 30 minutes or less.

“It’s important to understand your body’s needs and how naps affect you individually,” says Dr. Shamin-Uzzaman. “If you find that taking a nap during the day keeps you awake at night, avoid naps. If you have trouble staying awake due to lack of sleep the night before, then a scheduled 30-minute nap at later or earlier in the afternoon can help.”

Evaluate your life and plan accordingly.

Unfortunately, there’s no one-size-fits-all approach to finding a foolproof sleep schedule. it depends on everyone. Dr. Shamin-Uzzaman explains that everyone’s circadian clock tells them when to sleep and when to be awake and everyone’s circadian clock is just different.

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