5 Tips on How to Prevent Circadian Rhythm Sleep Disorder
Circadian rhythm disorder can be a result from a disruption in the normal cycle of the circadian rhythm. The circadian system is responsible for the regulation of many internal functions of the body, and one of its functions is to regulate a person’s sleep and wake cycles. When a person’s circadian system is disrupted, there will be an increased risk for the development of circadian rhythm sleep disorder. One of the most common causes that can lead to a circadian rhythm sleep disorder is sleep deprivation. If the cause for the circadian rhythm sleep disorder is sleep deprivation, there are a lot of different ways that can help in preventing sleep deprivation that can lead to circadian rhythm sleep disorder.
How to Prevent Circadian Rhythm Sleep Disorder
Prevent Circadian Rhythm Sleep Disorder
Provide or have a regular bedtime and waking time. If possible, always sleep during the same time every single night and wake up in the morning at the same time everyday. Never sleep in during morning. Sleeping in will just give you a hard time in waking up early the next day. Always make sure that you will get 8 hours of sleep every single night.
Avoid drinking caffeine after 1 pm. Caffeine can be taken during breakfast or on mornings to help you jumpstart your day. If caffeine is taken after 1 pm, it can give you a hard time falling asleep at night.
If you are travelling across time zones, you are at a very high risk for jet lag. In order for you to adjust quickly to your new time zone, if possible, sleep only at night and always get some sunlight. Light can signal your circadian system that it is daytime and it is not time for sleeping yet.
If possible, avoid getting afternoon naps. Getting afternoon naps can possibly affect your circadian rhythm and can prevent you from falling asleep early at night. If you really need to take a nap, you can limit your nap for 20 minutes only. 20 minutes nap is also considered as a “power nap”, which can boost your energy after you wake up.
If you smoke and drink alcohol regularly, try your best to avoid those things. Nicotine and alcohol will not just disrupt your normal circadian rhythm, which can develop into circadian rhythm disorder, but it can also cause negative effects to your overall health and can put your life in danger.