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Five steps to regulate your sleep cycle

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Brother John from the famous childhood nursery rhyme Are You Sleeping may be outsleeping the morning bells, but are you struggling to meet your average sleep needs? Both undersleep and oversleep are detrimental to our health and well-being.

Lack of sleep compromises our optimal function, reports life.gaiam.com. It leads to reduced concentration, confusion, forgetfulness, irritability, among other things.

According to the Merck Manuals Online Medical Library (MMOML), nearly half the population has sleep difficulties some of the time.

Just like a clock regulates our daily routine, our internal time clock controls our sleep patterns. The MMOML recommends the following steps to get your sleep cycle on track.

Step: 1 Establish a fixed waking time and avoid daytime naps

Having a set sleeping and waking time is crucial to regulating your sleep cycle. If you have trouble sleeping one night, but get up at your preset time, your chances of sleeping well the next night improve. This works more if you avoid taking a daytime nap. Even on days when you are off from work, try waking up at the set wake-up time.

Step: 2 Unwind with a relaxing routine before bed

Pick a relaxing activity and routinely engage in it before going to bed. Gentle yoga stretches, listening to soothing music or bathing in warm water are good pre-sleep activities. Reading a book and hygienic activities, such as brushing your teeth are also helpful.

Step: 3 Ensure a peaceful sleep environment

It is imperative to keep the temperature of your bedroom to one you find suitable. If it’s comfortable for you, you can also place pillows between your knees or under your waist to reduce back discomfort and maintain spinal alignment.

Step: 4 Exercise regularly

Regular exercise is essential to your overall health, including your sleep. Daily exercise is critical to establishing a regular sleep cycle. However, it is unadvisable to exercise five hours prior to bedtime.

Step: 5 Avoid nicotine, caffeine and large meals before bedtime

Nicotine is a major cause of sleep disturbances. Caffeine consumed after lunch or dinner can make it difficult for some people to sleep at night. Eating a large portion of food for dinner can also cause uneasy sleep. 

Published in The Express Tribune, April 3rd, 2014.

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