If there is one piece of advice that is universal across all ages and occupations, it’s that you really need to keep your body clock in sync and on a regular pattern. That means you probably want some ways to keep your body clock in sync, right?
Feeling groggy when you shouldn’t be and wide awake when you shouldn’t be are some of the worst feelings ever, and they seem to only make things worse the longer they go unaddressed. If you are somebody who has been struggling with getting on top of their body clock, then read through these simple ways to keep your body clock in sync.
1. Avoid Social Jet Lag
Try to go to bed at the same time every night, no matter what you have been doing that evening. Of course, there is always room for a late one at the weekend with friends, but try not to make that a habit that also carries through to the weekdays when you have commitments to keep. This is one of the best ways to keep your body clock in sync.
2. Plan Shifts
If you have a job that requires long or unusual shifts, then make sure that you adjust your sleeping pattern to accommodate them rather than sticking to the conventional ‘bedtimes’. Find a cycle that works best for you to ensure that you’re most lively at the necessary times.
3. No Screens at Night
Staring at smartphones and tablet screens in bed is a sure fire way to add a couple of hours to your awake time at night. Be strict with yourself and don’t allow screens into the bedroom. You will find that your body can wind down much quicker than before.
4. Get Circadian Lighting
Circadian lighting is a lighting system that mimics a 24-hour daylight cycle on earth to give you the chance of the healthiest body clock cycle possible. It is actually being tested on the International Space Station because astronauts living up there have to experience 16 sunsets per day!
5. Avoid LED Street Lights
If your bedroom window is close to a set of street lights that are LED, then it can really mess with your sleep. They might be better for the environment, but the invasive light can be really detrimental to your bedtime. The best way to avoid this is to invest good blinds or pair of blackout curtains!
6. No Coffee at Night
Sometimes we aren’t aware of just how much a cup of coffee can affect us. If you are tossing and turning after midnight, it could well be down to the fact that you have that post-dinner espresso or cappuccino. The best thing to do is to wait until breakfast time to have a coffee.
7. Eat Well
It’s important to eat healthy and also important to eat at the appropriate times. Irregular eating patterns never give your body a chance to get into a rhythm that allows it to calm down and settle for sleep.
8. Check Your Chronotype
Check out where you fall on the spectrum with regards to your chronotype. Knowing if you are an owl or lark will help you keep your body clock tuned.