Thousands of people in the UK have problems with their sleeping pattern, be it actually going to sleep, tossing and turning in the night, waking and then can't get back to sleep. For some not getting enough quality sleep is caused by a disruption to the internal body clock. There are steps you can take to help re-establish a "normal" sleep pattern.
Our natural sleep pattern can be affected for many different reasons such as work, travel commonly referred to as jet lag, illness, a new baby, sleeping on an uncomfortable mattress. When this is affected by life events, re-establishing a regular routine is often enough to get your sleeping patterns back to normal
Your internal body clock is regulated predominantly by light and dark, night and day. Melatonin is produced by the pineal gland and is stimulated by the dark and diminishes when it becomes light. It has a large role in the sleep - waking cycle
At night time when you are coming up to the bedtime hours, try sitting with the lights out if watching tv or if reading have the lowest light possible as not to strain your eyes. This will help increase your melatonin levels
Light tells your body clock to move to the active daytime phase, in the morning even if you haven't had much sleep. When you get up, open the curtains or go outside to get some sunlight as soon as possible. If that’s not possible, turn on the lights to make your environment bright.bed make sure the bedroom is as dark as possible, this ties in with the above and stimulating melatonin.
Our natural sleep pattern can be affected for many different reasons such as work, travel commonly referred to as jet lag, illness, a new baby, sleeping on an uncomfortable mattress. When this is affected by life events, re-establishing a regular routine is often enough to get your sleeping patterns back to normal
Your internal body clock is regulated predominantly by light and dark, night and day. Melatonin is produced by the pineal gland and is stimulated by the dark and diminishes when it becomes light. It has a large role in the sleep - waking cycle
At night time when you are coming up to the bedtime hours, try sitting with the lights out if watching tv or if reading have the lowest light possible as not to strain your eyes. This will help increase your melatonin levels
Light tells your body clock to move to the active daytime phase, in the morning even if you haven't had much sleep. When you get up, open the curtains or go outside to get some sunlight as soon as possible. If that’s not possible, turn on the lights to make your environment bright.bed make sure the bedroom is as dark as possible, this ties in with the above and stimulating melatonin.
Don't sleep for less hours than you would at night if possible. When you get up try and get some light, if it is winter months and dark early turn on the brightest lights in the home. Try not to work alternative nights, this is even worse for the sleep cycle. Speak to your manager if they do schedule this and tell them it affects your health.
A disturbed sleep pattern and feeling tired is not nice and can become debilitating if you can't re-establish your sleep pattern please see your Doctor for help or too see if there are any underlying causes.
