How to correct your sleep schedule so that you no longer wake up exhausted


“Different chemicals can affect sleep in different ways, but we still have a lot to learn about the effects of supplements and drugs like cannabis on sleep,” she says. “Some cannabinoid strains may promote sleep, while others have the opposite effect by promoting alertness.”

Studies have also shown that magnesium can help the body relax and improve the ability to fall asleep, but Dr. Shamin-Uzzamin says more studies need to be done. dr Shamin-Uzzaman adds that because the FDA doesn’t regulate over-the-counter supplements, there can be varying amounts of the actual ingredient in each pill.

Do you sleep sparingly?

When it comes to napping to rest, there’s good news and bad news. The good news is that it can be helpful if you’re struggling with sleep deprivation, which is defined as not getting enough hours of sleep to feel rested, which can happen after too many late nights before bed, or Dealing with insomnia. The bad news is that napping too long can actually make it harder for you to sleep at night.

dr Shamin-Uzzaman explains that napping during the day decreases your sleep drive, which you need to fall asleep at night. Basically, the higher your sleep drive, the easier it is for you to fall asleep. “It’s like snacking all afternoon could ruin your dinner because you’re not that hungry,” she says. “So if you wake up in the morning and stay up all day, you’ll have an easier time falling asleep at night than if you take a nap during the day.”

dr Wang adds that napping later in the day could interfere with your ability to stick to a normal bedtime. She says naps are most beneficial when you limit them to 30 minutes or less.

“It’s important to understand your body’s needs and how napping affects you individually,” says Dr. Shamin-Uzzaman. “If you find that napping during the day is making it difficult for you to sleep at night, then avoid napping. If you’re having trouble staying awake because you didn’t get enough sleep the night before, then taking a planned 30-minute nap no later than the afternoon can help.”

Evaluate your life and plan accordingly.

Unfortunately, there’s no one-size-fits-all approach to finding a foolproof sleep schedule; it depends on each person. dr Shamin-Uzzaman explains that everyone’s circadian clock tells them when to sleep and when to be awake, and that everyone’s circadian clock is just different.

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