How to restore the sleep mode

No matter what kind of reasons led to the fact that you can not fall asleep and wake up at the desired time - change the time zone or insomnia. It is important to only one thing: sleep is quite possible to normalize.

Here are a few recommendations backed by research10 Ways to Reset Your Sleep CycleThat give the experts an authoritative medical resource WebMD.

1. Manage Illuminated

The obvious fact that we go to sleep when it's dark and wake up when lighter. Responsible for this is hormones melatonin and cortisol.

First produced in the thyroid gland Only in the dark conditions (for her thyroid gland lighthouse that part of the brain that is responsible for the biological clock - suprahiazmalnoe nucleus in the hypothalamus). Melatonin reduces body temperature, blood pressure and blood glucose levels. Together, these processes cause our bodies to go into hibernation. When the lighter again, melatonin levels drop and drowsiness retreats.

Cortisol contrast, under dark conditions and increasing melatonin levels decline. Less cortisol - less stress - relaxation and deeper sleep easier care.

If the darkness of complexity, melatonin is not produced in the right quantities. A cortisol increases.

The conclusion is simple. Do you want to fall asleep at the desired time - make the brain's dark. Hang on a window with blackout curtains, turn off all the lights and sit in social networks before bedtime. The last point is particularly important.

Electronic devices are the source of so-called blue lightWhich is especially intensively reduces the level of melatonin. And at the same time increases the concentration. We would relax and go to sleep, but if you had seen on the "blue" screen, the body will resist. In general, turn off the TV and computer, mobile phone and tablet postpone for at least an hour before going to bed.

2. Forbid yourself naps

If you need to restore mode, refuse siesta. Naps difficult waste to night with high probability.

An important point: if you feel so tired that in the middle of the day just valites feet, nap still possible. But try to devote no more than 20 minutes. And it is desirable to 15:00.

3. Do not lie in bed just

If you can not fall asleep for 20 minutes or longer, get up and do something relaxing (deep breathe, Meditate, turn muffled light and read a book), and do not look at the ceiling.

Staying in bed, you accustom the brain that can lie in the dark and unable to sleep. It is in danger of becoming a bad habit.

4. Wake up at the same time each day

Convince the body to fall asleep to the desired hour not always obtained. But the schedule wake-up time it is possible.

Waking up in the same time each day, you set the rhythm of the body, and thus set up your biological clock on the functioning of a particular schedule.

5. Observe sleep hygiene

Here are a few rules that will help you fall asleep at the desired time:

• Allow silence. Close the windows, doors, try to get into your bedroom entry of foreign sounds. If not, use a generator white noise.
• Sleep in a cool room. idealThe Ideal Temperature for Sleep temperature - 15-19 ° C.
• Avoid drinks with caffeine, especially in the afternoon. These include not only coffee and tea, but also all kinds of energy and sometimes even ordinary soda.
• Make sure that your bed was comfortable. Wanders too soft (or the opposite - very hard) mattress and lumpy pillows lead to the fact that you will unconsciously twisted in the bed in search of a more comfortable posture. And these movements reduce the quality of sleep.
• Be sure to go in for sports during the day. Regular exercise will increase your chances for a healthy holiday.

6. Do not eat before going to bed

The biological clock also respond to diet. Eat during the day, we do not eat at night. Therefore, if you eat (or your digestive tract active busy digesting food eaten), the body believes that another day. So, fill up a bit early.

Try to eat no later than 2-3 hours before the bedtime.

Additional unpleasant effect: knowing that in the evening the food, the body will try tomorrow (the day after tomorrow, and so on) to stay awake at the time. Therefore, it would be good to make more regular early dinners, so that the body is accustomed: to wait late meal nothing better sleep.

7. Try to starve

Scientists from Harvard University found that animals circadian rhythms (So-called internal biological rhythms of the body) are shifted depending on the availability of food. Based on this, researchers suggestHarvard study finds fasting resets circadian clockThat the 12-16-hour fasting can help with insomnia that occurs due to jet lag - jet lag.

To restore the sleep mode, including and without jet lag, try the 16-hour post. Within a few days early to dine (for example, about 16:00), and then avoid eating to breakfast (around 8:00 the next morning). When the mode is normalized, go to the 12-hour interval between dinner and breakfast. it helpful not just for sleeping, but also for overall health.

8. Go to a campaign

With backpacks and tents. At least for three days, but it is desirable for a week - to improve the effect.

The natural alternation of day and night helping to recover the body's circadian rhythms.

For example, a study publishedEntrainment of the Human Circadian Clock to the Natural Light-Dark Cycle zhunlale in Current Biology, results of testing this theory.

Eight participants in the experiment went on a campaign, where they spent a week without artificial lighting, phones and laptops. During this period, all volunteers rebuilt the biological clock synchronized with the solar time, people began to easy to wake up at dawn and go to sleep after dark. Nowhere is this effect is manifested in those who prior to the experiment presented itself as an owl.

9. Try getting enough sleep

Another effective, though quite controversial way to restore sleep - unable to sleep even hours. When at last the long-awaited evening, you are sure to fall asleep as soon as your head touches the pillow.

This method, of course, krutovato. But the researchers were able to proveAn Unconventional Release from Depression lack of sleep daily connection with the activation of a certain type of brain cells that produce the protein adenosine. It is extremely important for the regulation of sleep: a sufficient amount of adenosine helps to regulate sleep-wake cycle.

Important nuances:

• Since the method is rather severe, resort to it only after consultation with the doctor - the same therapist.
• Between nedosypa refuse vehicle control and performing other tasks requiring alertness and concentration.

10. Talk to a therapist

From time to time, have trouble sleeping normally. In most cases it is enough to change lifestyle according to the list above - and you will sleep again.

However, if despite all your efforts to insomnia and other inconveniences are saved, it is necessary to address to the therapist. Perhaps you have undiagnosed somnipathy. Such conditions require treatment - sometimes even medication.