Unlocking Quality Sleep: How to Realistically Reset Your Sleep Cycle

Sleep problems are becoming more rampant for various reasons. This includes daily habits, intake of caffeinated beverages or drinks, shift work, jet lag, etc. Although sunlight is your primary signal for your internal clock, one major factor disrupts this process. This factor is called artificial light.

Artificial light is the light that comes from various sources and can confuse your body about what time it is because it can’t differentiate between a light bulb and sunlight. This is why it is generally recommended not to use your phone close to bedtime as it is one of the sources of artificial light. Dealing with chronic insomnia can leave you feeling cranky, and tired all the time and lose focus on daily activities. Therefore, this piece reveals how you can realistically reset your sleep cycle and reap the benefits of a well-rested body.

The Concept of the Sleep Cycle

Generally, your sleep consists of multiple 90-minute cycles. Each cycle is made up of four distinct stages. You can think of it like following a recipe to get the desired final dish. Similarly, you need all the stages of sleep to achieve complete mental and physical rejuvenation.

During each 90-minute cycle, your brain typically goes through 2 types of sleep;

• Non-Rapid Eye Movement sleep (NREM) includes stages 1 (awake sleep), stage 2 (light sleep and stage 3 (deep sleep). Stage 1, is when you are just starting to drift off and lasts a few minutes. In stage 2, memory consolidation occurs which involves the transfer of information from short-term memory to long-term memory. Stage 3 is deep sleep in which your body releases growth hormones that heal, repair, and detoxify your brain.
• REM sleep is where your brain processes emotions and integrates them into your memory. It is linked to problem-solving and the formation of new connections in the brain.

Common Signs That Your Sleep Cycle Is Off

A disrupted sleep cycle manifests in various ways such as;

• Feeling drowsy during the day
• You crave junk food and caffeine to get through the day
• Loss of concentration during daily activities
• You feel moody and irritated over little things
• Skin problems such as puffy eyes and headaches

Realistic Ways to Reset and Regulate Your Sleep Cycle

The concept of getting your sleep cycle back on track can feel overwhelming if you’ve been having sleep problems for a long time. Fortunately, here are some realistic ways to regulate your sleep cycle;

• Plan your bedtime around the 90-minute sleep cycle: For instance, if you need to wake up by 5:00 am, you should sleep by 9:30 pm to get five complete cycles of sleep (counting 90 minutes backward from 5:00 am). This means that the earlier you have to wake up, the earlier you should avoid artificial light and establish a sleep schedule with time.
• Avoid late dinners and late-night snacks.
• Try doing something boring like counting numbers instead of scrolling through social media.
• Get natural light in the morning within an hour of waking up.
• Consider your Chronotype: This is your natural tendency to feel alert or asleep at certain times. Some people are naturally wired to sleep around 9-10 pm and wake up by 5 or 6 am. Some others naturally feel sleepy at midnight and can sleep till 8 or 9 am if possible. The point is to understand where your body stands instead of unknowingly fighting it and forcing yourself to sleep when you naturally can’t.
• Use a Melatonin Supplement: Melatonin, a hormone produced in your brain, plays a vital role in regulating sleep. It is released when it gets dark, signaling your body to prepare for sleep. Certain factors can suppress melatonin production, affecting your sleep patterns. Therefore, using a natural and non-addictive melatonin supplement such as NATURE’SFIELD MELATONIN can help get your sleep back on track.

Good sleep is more about quality and timing and rarely about quantity. You can achieve this by understanding and working with your sleep cycle. Having sleep problems can be frustrating to deal with. However, getting a helping hand with NATURE’SFIELD MELATONIN will improve the quality of your sleep and give your brain a chance to heal and function optimally.