1. Create a Consistent Sleep Schedule

Are you someone who tends to skimp on sleep during the week and catch up on the weekends? It can be detrimental to your internal clock and create a sleep deficit. However, you can establish a consistent daily sleep schedule with the current work-from-home scenario.

If you love working at night, use it to your advantage by going to bed and waking up at the same time every day. It will help your body adjust to the new rhythm. Set your alarm for the same time each morning and opt for short naps in the afternoon for 10-20 mins to refresh yourself. Maintaining a consistent wake-up time can help structure your daily routine and improve sleep.

3. Find Ways to Relax

Stress and anxiety can make sleeping difficult and disturb your sleep-wake rhythm. Deep breathing, meditation, yoga, and progressive muscle relaxation are all relaxation practices that can help lower your stress and anxiety levels and increase sensations of peace and relaxation.

Deep breathing practices mean taking slow, deeper breaths while concentrating on emitting all the negative thoughts and energy out of your body. As a result, your pulse rate will be slowed, and you will feel inner happiness and peace.

Meditation is a therapy that entails directing your mind toward a specific image, subject, or task to gain mental clarity and peace.

Yoga is another relaxing practice that might help with stress and anxiety management. Yoga positions like a child’s pose and downward-facing dog help stretch up your stiff muscles and create positivity in your body and mind while keeping you in great shape.

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body to help release tension and promote relaxation.

It's all about experimenting and finding what works best for you, make it a daily routine before going to bed, and you'll be amazed at how much better you'll sleep.

4. Increase Daily Exposure to Direct Sunlight

Daily exposure to sunlight is essential for keeping a balanced circadian rhythm. The daylight alerts our bodies if it's time to get up and when to go to bed.

Walking, running, or riding a bicycle during the daylight are some of the best ways to absorb daily natural light and ventilation. If you can't go outside, try sitting next to a window or keep your blinds up throughout the day to allow direct sunlight into your room.

5. Limit Exposure to Blue Light at Night

Blue light generated through gadgets like smartphones, tablets, and laptops has been shown to compromise with the formation of melatonin, a hormone that contributes to regulating the sleep-wake pattern.

Adding a blue light blocker on your smart devices may minimize your sensitivity to blue light during nighttime. Most gadgets have these protections in their settings, which could be activated in the evening at a specific time. You may also use software like f.lux, which effortlessly changes the brightness level of your phone's display to minimize the amount of blue radiation released.

Another way to prevent blue light absorption at night is to stop using your gadgets 1-2 hours before sleeping. It may minimize the impact on your body's standard melatonin generation and help you sleep deeply.

 In conclusion, taking steps to improve your circadian rhythm can significantly impact your sleep and overall well-being. Whether creating a consistent sleep schedule, incorporating relaxation techniques, or limiting exposure to blue light at night, it's essential to experiment and find what works best for you.

Remember to make these habits a consistent part of your daily routine for the best results. Then, with a little effort, you'll be on your way to better sleep and a healthier lifestyle.