How to change sleep patterns (circadian rhythms)?!


Question:

How to change sleep patterns (circadian rhythms)?

I want more information on circadian rhythms. I believe I've been sleeping 6 hours a week since the past 5 yrs because when I sleep for 8 hours I can't sleep before another 18-20 hours. So it's like, I sleep at 12 midnight and wake up at 8 am one day. The next day I won't be able to sleep before 2 am, and then the next night 4 am and so on. And I can NEVER sleep for more or less than 8 hours. Alarm clock or door pounding, nothing could wake me up sooner, and generally I don't sleep more than 8 hours, although I could go up to 10 hours.

Now I want to change this so that I live like normal human beings, based on the 24 hour day rather than a 26 hour or 28 hour day.

Here's a link that could show where all this is coming from:
http://www.colchsfc.ac.uk/psychology/sif...


Answers:

hi nabeel, having our internal clocks go off kilter can make one weary. there are a couple of ways to try and reset it. no napping during the day... when you go to bed, make sure you are in a dark room..when you get up, open all the shades, etc to let the bright sunshine in. here's some other tips:
Tips to Help You Sleep Soundly All Night Long
Alleviate the stress and fatigue of the day with safe, proven herbs such as passion flower, magnolia, bacopa, and amino acids taurine, and GABA, and melatonin which have been scientifically shown to produce a gentle calming effect on the whole physiology.


Get thyself outside! Researchers found that bright light in the early morning and avoidance of light in the evening promotes a healthy circadian rhythm, whereas bright light in the evening disrupts the sleep cycle. And make sure you sleep with the lights off in your room.


People with stressful lives often take their stress into bed with them and are unable to turn off the mental chatter. Eat dinner earlier, and don't watch an exciting or scary movie before bed (that goes for reading matter as well), and certainly do not smoke, or drink alcohol or caffeine in the evening.


Go to bed earlier. Research shows that the hours of sleep before 2 a.m. are more rejuvenating than all the hours after.


Take a warm bath with soothing lavender oil to help you unwind. 1 Establish a regular bedtime, but don't go to bed if you feel wide awake.


Once in bed, use creative imagery and relaxation techniques to pacify your mind.


Avoid staying in bed for long periods of time while awake, or going to bed because of boredom.


Take your TV or computer out of your bedroom. If not, your brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.


A snack before bedtime helps many people. Foods such as warm milk, turkey, tuna, nuts, bananas, grapefruit, dates and figs are high in the amino acid L-tryptophan, which promotes the production of serotonin, a natural relaxant. Avoid eating heavy meals at least two hours prior to going to sleep.


Exercise early, not in the last two hours before going to bed. Regular exercise has been shown to help people fall asleep faster and benefit from deeper and more restful sleep.


Sex can be a natural sleep inducer for some people.


Avoid emotional upset or stressful situations prior to bedtime.


Relax with an inspirational book, soft music, and a cup of herbal tea.


Talk with your health care provider if you've tried the above and are still having difficulty falling asleep, awaken several times throughout the night, have early morning awakenings or have marked difficulty getting out to bed in the morning.

good luck! i hope this has helped! :)




The consumer health information on answer-health.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007-2011 answer-health.com -   Terms of Use -   Contact us

Health Categories