10 tips to reset its internal clock

10 tips to reset its internal clock

People with the syndrome of delayed sleep phase have trouble waking up in the morning and go to bed at the right time. You can reset the body's internal clock, however, with the help of some sleep strategies.

Who does not know at least a night owl who lived until 1 or 2 am every night, only to struggle to get out of bed the next morning to get to school or work on time? To outsiders, these people may seem disciplined or even lazy, but in reality can only be at the mercy of their genes.

Each of us has individual sleep schedule kept on track by our circadian rhythm, which is controlled by the biological activity of body temperature, sleep cycles, hormone secretion, and external factors such as light and darkness. Our internal clock located in the brain called the suprachiasmatic nucleus (SCN) of the hypothalamus.

"Circadian clock" master "in the CNS receives light information from the retina of the eye that sends information to various parts of the brain, including the pineal gland is responsible for releasing melatonin," said Rochelle Zozula, PhD, coordinator Center for Sleep Medicine Capital Health in Hamilton, NJ "Luz suppress melatonin production, which is directly involved in the onset of sleep."

Variations sleep schedule

However, for some people, but physical and environmental signals, your internal clock is not synchronized with the hope of the world. About 1 percent of adults have advanced sleep phase disorder - go to bed early and get up early 6:00 to 9:00, 1:00 to 5:00 Although inconvenient, many still can function well in society.

But others are not so lucky. It is estimated that up to 15 percent of adolescents and adults can experience the other side advanced phase sleep disorder - sleep late phase syndrome (DSPS).

"The DSPS is a circadian rhythm disorder that is associated with the inability to fall asleep at the desired time people [usually sleep a few hours later] and the inability to get up at a certain time," said Zozula. "Because of the responsibilities of the individual day, someone with DSPS can be forced to get up early and go against the natural tendency of the circadian". This can lead to a chronic lack of sleep, increased psychological stress (nearly 50 percent of people with depression also suffer from DSPS) and obesity. Not only that, the lack of sleep can cause daytime sleepiness, which increases the risk of motor vehicle accidents and workplace.

10 tips to reset its internal clock

Fortunately, there are some things that people with the syndrome of delayed sleep phase can do to help restore your body clock:

* Schedule doctor visits. Consult a doctor if your sleep schedule interrupt other tasks and responsibilities.
* Adjust your sleep. Cuba is slowly rising back to sleep until the desired time (usually you may need the help of a doctor).
* Do not sleep. Even if you feel tired, napping can interfere with sleep at night.
* Do not sleep. Wake up at the same time each day is important in maintaining the function of sleep schedule.
* Strict about your sleep schedule. Once you have come to the room that you can use, do not get away from. Despite a long night can ruin the progress you've made.
* Try light therapy. Consider the "bright light therapy", the time of exposure to bright light in the morning. This should be done under medical supervision since the light intensity, time duration and distance of the entire light source must be specific.
*Avoid light at night. Avoid bright light and outdoor at night when possible.
*Try melatonin with the supervision of a health professional. This therapy can help, but can have side effects in some people, and in contrast to other drugs, both prescription and over the counter, so work with your doctor about this strategy.
*Avoid eating or exercising too close to bedtime. Also beware of caffeine and nicotine, which are stimulants.
*Set the mood. Finally, create a relaxing routine with a warm bath and relaxing music, for example. Make sure your bed is comfortable room, dark, and the temperature is not too hot.
Changing your sleep schedule is not easy when you have delayed the sleep phase syndrome, but with proper discipline, you can do.