According to sleep experts, your body’s internal clock could be sending mixed signals. Here’s what to know if your sleep schedule is out of sync.
Your Sleep Cycle May Be Off Track
Your body follows a built-in 24-hour rhythm known as the circadian clock. When it’s misaligned—like staying up late and sleeping in—it can cause fatigue at the wrong times and alertness when you should be winding down.
Melatonin Could Be Out of Sync
Melatonin is the hormone that tells your brain it’s time to sleep. If it’s released too late in the evening, it can keep you feeling wide awake long past bedtime and sluggish when the alarm goes off.
Gradual Bedtime Changes Help
If you want to go to bed earlier, don’t shift your schedule all at once. Experts recommend adjusting in 15 to 30-minute increments until your body naturally starts feeling tired earlier.
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Weekend Sleep-Ins Can Backfire
Sleeping late on weekends may feel good in the moment, but it confuses your circadian rhythm. Try to wake up within an hour of your weekday schedule—even on Sundays—to stay balanced.
Sleep Inertia Is Real
That heavy, foggy feeling in the morning is called sleep inertia. It’s often caused by disrupted sleep cycles or too much melatonin lingering in your system. Regular routines can help reduce it.
Caffeine and Screens Make It Worse
Late-night coffee and phone scrolling can keep your brain on high alert. Powering down electronics and cutting off caffeine by the early afternoon can support a smoother wind-down.
Light Exposure Wakes the Brain
Sunlight helps regulate your internal clock. Getting natural light first thing in the morning can help reset your rhythm and improve wakefulness.
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Exercise Helps Reset Sleep Patterns
Sitting all day can leave you mentally drained but physically restless. Gentle exercise during the day—especially resistance training—can help make you naturally sleepier by night.
Napping Needs Limits
While a short nap can be refreshing, anything over 30 minutes or late in the afternoon may make it harder to fall asleep at night. Stick to earlier, brief naps if needed.
Don’t Ignore Underlying Causes
If you always wake up tired despite enough sleep, it could be a sign of an underlying issue like sleep apnea or even depression. In these cases, speak with a healthcare provider for guidance.
Artiklen er baseret på informationer fra CNN
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