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How To Fix Your Sleep Pattern

Whether it’s a feeling of unease, night shift work, jet lag or outright insomnia, an inconsistent sleep pattern can affect your general well-being.
These tips below can help you fix your sleep pattern to ensure you get better rest.

Skip naps

Avoid taking naps if you can. If you have to because you can’t function, keep it to less than 20 minutes (it keeps you feeling refreshed without affecting your sleep later).

Have a routine

Sleeping child. Photo: Pinterest

Get a routine that helps your body to adjust and set a tone. Although you can’t control when you fall asleep, you can at least control when you start a new day.


Avoid blue light

The light that comes from your electronics and energy-efficient light bulbs, called blue light, has a powerful effect on your “master clock,” says Michael J. Thorpy, MD, director of the Sleep-Wake Disorders Centre at the Montefiore Medical Centre.

Blue light affects your ability to fall asleep at night so turn off your TV, phone, and tablet, and dim the lights at least an hour before bedtime.

Get active

Get up and find something relaxing to do if you are unable to fall asleep within 20 minutes of hitting the sack.
Practise good bedtime habits

Good bedtime habits go a long way to helping you fall asleep faster: You can do this by filtering out the noise. Avoid caffeine as drinking coffee, soda, or tea after lunchtime can make you toss and turn at night.

Also, exercise daily because it helps to get your heart rate up and boost your chances of a good sleep.

Get professional help

If you have tried all other methods and you still can’t get enough sleep, then you should book an appointment with a sleep physician before self-medicating to solve your problem.

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