Sometimes, your circadian rhythm can get thrown off but Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.

Consider melatonin

Melatonin is a hormone that regulates your sleep cycle. elatonin is normally made by the pineal gland in the brain, but it’s also available as a supplement. It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid. At the proper dose, melatonin is generally considered safe. Always follow the instructions.

Try fasting

When you eat and digest food, your internal clock knows that you’re awake. That’s because metabolism and circadian rhythm are closely linked. On the other hand, fasting puts your body on “standby” so it can repair itself.

Keep it regular

If you want to fix your sleep schedule, it helps to make one first. Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.

Eat early

Your circadian rhythm also responds to your eating habits. A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal. Eating dinner around the same time each day will also get your body used to a routine.

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Be comfortable

A comfortable bed is the best sleeping environment for a good night’s rest. Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep. Generally, experts suggest replacing your mattresses every 10 years and pillows every two years.

Keep it cool

Just before bedtime, your body temperature drops to prepare for sleep. A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off.

Avoid noise

A quiet sleeping environment is a must for a good night’s rest. Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.

Get daily exercise

One way to reset your internal clock is get regular exercise. Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm.

Practice relaxation

Making time for relaxation might help you sleep better. When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel. Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.

How to fix your sleeping routine?

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