Poor Sleep Habits Matter: How to reset your internal clock

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We’ve all experienced nights of not sleeping well. It’s part of being human and it happens to everyone. Maybe you kept replaying something that happened at work or worried about what tomorrow might bring. You may have even experienced a complete lack of sleep.

I’d be willing to bet that you felt a little off the next day. You may have even felt that lack of sleep permeating into other aspects of your life.

That’s because not getting enough good equality sleep matters.

Sleep is essential for you to stay healthy, heal, and re-energize your body. Even when you’re sound asleep your brain is active, going through different sleep phases throughout the night. When you don’t complete each phase of sleep, you can't take full advantage of the restorative power of sleep. In other words, it stresses your body.

The amount of sleep you get isn’t the only factor in the equation. The quality of sleep is just as important, which indicates how well you sleep throughout the night. Even if you get between 7-9 hours of sleep each night, if the quality of that sleep isn’t great, you’ll still wake up feeling tired.

When we don’t get enough sleep, or when the sleep we do get isn’t high quality, our bodies send us signals that things aren’t quite right and we need more rest.

Physical and psychological effects of lack of sleep

There are many health concerns that can arise from a lack of good sleep, including:

Short and long term memory problems

Trouble concentrating and difficulty learning

Decreased ability to fight off infection

Increased risk of blood pressure and heart disease

Weight gain

Higher risk for diabetes

Mood changes. Over time, a lack of sleep can impact your ability to regulate your emotions and can even lead to depression.
Changes in balance and coordination
Even an increase in risk in early death!

Getting enough good quality sleep is essential to health. Not only does it help restore the body, but it also produces hormones that repair damage within the body, grow muscle, and protect against illness. Poor sleep habits truly matter.

That’s why it’s so important to prioritize your sleep and make sure you are getting enough high quality sleep each night.

How to know if you’re not getting enough sleep each night.

There are several things that can alert you if you’re not getting enough sleep each night, including:

You don’t fall asleep within 30 minutes of laying down to go to sleep

Daytime fatigue or irritability

You can’t fall back to sleep within 20 minutes of waking up in the middle of the night

You wake up more than once each night

Excessive sleepiness or yawning

If this sounds like you, resting your internal clock to improve your sleep is important! By resetting your internal clock and building solid sleep habits, you’ll improve your sleep hygiene and have more restful sleep.

8 ways to reset your internal clock

1.Stop using your phone, laptop, or TV at least 30 minutes before going to bed.

Did you know the blue light that’s emitted from devices can make it harder to fall asleep? Blue light has been proven to disrupt sleep and alter your circadian rhythm, which helps you sleep at night and stay awake during the day. Blue light has even been found to decrease melatonin, which the body manufactures naturally to help you sleep.

When you stop using your gadgets for 30 minutes before going to bed, you’ll notice it’s easier to fall asleep. To limit your blue light exposure, invest in a pair of blue-light blocking glasses, which helps reset your body’s circadian rhythm, improve insomnia, and improves both sleep quality.

2. Avoid caffeine and alcohol before bed

Ideally, avoiding caffeine within 4-6 hours of bedtime promotes more restful sleep and helps you fall asleep faster. Limiting the amount of alcohol you have to 1-2 drinks a day can also help..

3. Create a consistent sleep schedule

Go to bed at the same time each night and wake up at the same time in the morning, even on the weekends. This trains your body and mind, helping you be more in tune with your body’s natural rhythms.

4. Consider supplementing with melatonin

Melatonin is a natural hormone produced by your body to regulate your sleep cycle. While it’s made in the pineal gland of the body, you can also take it as a supplement to help with sleep. Make sure to buy a high-quality supplement and read the label so you’re aware of potential side effects.

5. Follow a bedtime routine

Do something relaxing before heading to bed for the night, like reading or meditating. Avoid looking at your phone or watching tv right before going to sleep to limit your exposure to blue light.

6. Keep your room cool

A temperature between 60 and 67 degrees is ideal to promote rest. When the temperature dips too low or climbs higher than 75 degrees, it becomes harder to stay asleep.

7. Exercise

One of the best ways to reset your body’s internal clock and get better sleep at night is by exercising. Exercise can also help promote melatonin production in the body. Aim for 30 minutes of moderate aerobic exercise each week, but avoid doing anything 1-2 hours before bed.

Avoiding exercise right before bed can also help reset your internal clock, as exercise releases endorphins and can help wake you up. Try exercising in the morning instead for a morning wake-up boost.

8. Eat earlier in the evening

Your circadian rhythm responds to your digestive system, so a late dinner can impact your ability to get a good night’s sleep. Aim to eat supper at least 2-3 hours before bedtime. If you get hungry before bed, try a light snack to curb your hunger. The best snack foods before bed are a combination of carb and protein, like an apple with peanut butter.

Start with one of these practices for a week and see you feel, then add in another. The key is to be consistent so you can sleep better every night.

Have a sleep practice you love? Let me know in the comments below!