Bad mood, insomnia, excess stress, chronic fatigue, irritability… These symptoms clearly affect sleep patterns. Nothing to worry about though: there are ways to overcome these problems. And we tell you which ones.
To determine its sleep pattern, we must act with method and know how to show a little patience. So what is the right method?
For a week, we will write down in a notebook or on our smartphone our actual hours of sleep (going to bed, getting up, possible nap, etc.), but also the times of the day when we are sleepy. without being able to sleep.
What is your sleeper profile?
We can thus see a sleeper profile taking shape: go to bed early/early riser or go to bed late/rise up late. By the way, we will also identify the hours of the ” slack ” during the day.
We can then try to live as close as possible to these criteria. When we can, we organize working day respecting the good pace. The game is worth the candle.
For example, if we have a real tiredness after lunch, one avoids, at that time, scheduling a demanding task in terms of concentration. Instead, we devote ourselves to filing, storing or reading Emails.
When possible, we take a pause quarter of an hour (in the closed office, in the toilets, in a rest room, etc.) where you can take a short siesta (20 min) undisturbed.
In the evening, as soon as we feel the coming first signs of sleep, we go to bed without waiting for the end of the exciting episode we were watching on TV. To respect your own sleep rhythm, you have to take the sleep train when it enters the station…
You are an early bird/early riser
If we are go to bed/early riserwe make a stroll outside in the late afternoon. The circadian rhythms synchronize thanks to sunlight, which enters the eyes via the retina and then travels the optic nerve to a small cerebral center which orchestrates all the biological clocks.
By “playing” with daylight, we can delay a little the time at which we are sleepy in the evening, then that at which we wake up in the morning. For this, we protect ourselves against the morning light (for example, we put on sunglasses even if the weather is not nice) and we favor the one at the end of the afternoon, which is much lower in intensity.
There are other ideas to put in place: we go home to foot after work, we do a physical activity outdoors, we linger on a bench in a public garden… Little by little, all these activities put together delay the agenda of the rhythm of sleep.
You are a night owl/late riser
If we are night owl / late riser, on the other hand, we do the opposite. It is this time the light of the morning which will help to advance the hour at which one is sleepy in the evening as well as that at which one wakes up the morning.
We program a stroll in the open air before going to work, we garden, we walk, we swim, we sit in a chaise-longue to read a good book. It doesn’t matter what the activity is, as long as the eyes receive daylight (even veiled by clouds) for one hour.
Conversely, we protect ourselves from the light at the end of the day and we wear sunglasses even if the weather is gray. In this way, one gently advances one’s internal clock so as to readjust his sleep pattern.
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