Your circadian rhythm is commonly referred to as the internal body clock. This important biological mechanism tells you when to go to sleep and when to wake up, typically governed by light.
It's possible that your body clock has been interrupted significantly during the last 7 weeks. Usually we have our routine of waking up, going to work/school, eating at regular times and going to bed fairly early. Nowadays, most of us do not have the luxury of such routine and all our days are rolled into one. This means you may find it harder to wake up as early as you used to, which then impacts the time you feel sleepy at night.
- Set an alarm - If your body clock is out of sync (for example - you're now waking up at 11am rather than the usual 7am) then the only real fix for this is to set an alarm for an appropriate time and wake up, no matter how comfortable your bed is. It's important to keep the routine going.
- Diet - Avoid large meals before going to bed! Furthermore, you should avoid caffeine anytime after midday as it is a stimulant. You should also aim to eat at the same time everyday.
- Technology - Particularly using your devices late at night. This technology emits blue light, which blocks melatonin (responsible for making you feel tired). Put down the device before you intend on going to bed. Make sure all the lights are off because like the blue light, regular light blocks melatonin production and ensures you feel awake.
- Being in bed all day- There is a behavioural background to this. If you are laying in bed all day and maybe playing on your phone in the process, your body may associate the bed with being awake and you may struggle to fall asleep.
- Naps - Taking a nap may seem like a good idea since there is nothing else to do, right? Think again! If you nap for too long, it will interrupt your circadian rhythm and you'll feel tired later than usual. Fight the urge to take a nap.
- Stress & anxiety - I have covered these extensively in my previous blog posts.
