How to set a nighttime sleep schedule.
Most people in the world do not get enough sleep at night. If someone sleeps less than seven hours a night after age 50, their risk of developing dementia increases by up to 30 percent. Inadequate sleep can lead to physical problems like heart attack, stroke, anxiety, depression, obesity and diabetes. It is important to fix the sleep schedule first to avoid insufficient sleep.
★Reduce pressure on nerves
In addition to physical problems, our insomnia occurs due to various mental pressures. The thing is that while your body is ready for rest, the brain is not ready in time. Stress increases the secretion of adrenaline and cortisol hormones in our body, which increases the blood pressure and heart rate in the body.
In this case, you can reduce your stress by doing yoga and meditation or listening to soft music or taking a bath with hot water. The situation will be a little better than before.
★Follow the body clock
An intrinsic biological clock is always active inside the human body. We call it the body clock. This circadian clock regulates our body temperature, metabolism, appetite and hormone secretions, all of which affect our sleep-wake cycle. Our daily sleep schedule can be disrupted due to various reasons including jet lag, working late at night. As a result, our body clock loses its rhythm and its adverse effect falls on the whole body.
So go to sleep at a certain time every day. Wake up again at the specified time. Follow the body clock. It is possible to solve many problems.
★Get some sleep
Taking short naps can be both good and bad for actual sleep, depending on the individual and the situation. Taking short naps of 30 minutes or less during the day makes our brain more functional. In contrast, it has no adverse effect on actual sleep. However, this method is not effective for those who have problems with insomnia. If you sleep more than one hour during the day, it will naturally disturb the night sleep.
★Taking CBT
CBT is an acronym for Cognitive Behavioral Therapy. In this treatment, a therapist helps patients identify negative thoughts that are responsible for insomnia. And learn to practice the thoughts or actions that induce sleep. Most patients can adjust to a normal sleep schedule after six to eight sessions with a therapist.
Also, go to bed at the same time every day. Get up at the same time. If necessary, you can take a bath with warm warm water. And no tea-coffee or caffeinated food after sunset. Not the blue light from cell phones, laptops or televisions. Save yourself from the social media scrolling trap. Avoid taking your phone to bed. You can read a light book before going to bed at night. You can also do some writing.