Your circadian rhythms are 24 hour cycles that influence your physical and mental behaviors. In addition to controlling your natural sleep cycle, they also influence your body's hormone production, body temperature and feelings of hunger. When you wake up feeling groggy in the morning or when you wake up in the middle of the night, you have most likely disrupted your natural circadian rhythm. The different, interacting circadian rhythms in your body are ultimately all controlled by a "master clock" known as the suprachiasmatic nucleus; is located in the hypothalamus of the brain. Before you abandon your alarm clock, you need to fully understand your current sleep patterns. For at least one week, note the time when you go to sleep and the time when you wake up. Studies have shown that, as the work week progresses, many people will go to sleep at a later hour while still having to wake up at the same time, resulting in a chronic loss of sleep. You should aim to correct this naturally by always going to sleep and waking up at the same time.  Disruptions in circadian rhythms occur when your biological clock does not align with your social clock; sleep specialists have called this phenomenon social jet lag. It can lead to serious health problems such as obesity and inflammatory diseases.  The CDC recommends that adults receive 7-8 hours of sleep each night and teens receive 9-10 hours of sleep. Your circadian rhythms are partly determined by your exposure to light and darkness. If you leave for work very early in the morning before sunrise and don't see the sun again for the rest of the day, this might be disrupting your body's natural tempo for sleep.  If your work schedule forces you to leave for work and return home in the dark, try to take a brief walk outside during the day so you can be exposed to daylight.  If you cannot take a walk during work, try to work near a bright window, or spend your breaks by a window so you can get exposure to daylight.
حدد نمط نومك الحالي. احتفظ بمفكرة للنوم. اقضِ وقتًا بالخارج.