A good night’s sleep is essential for getting the day off to a good start.
But sometimes sleep can be a struggle, which can affect our wellbeing and even our health.
“Sleep syncing” could be the solution for a restful night’s sleep, replenishing energy levels for the day ahead.
When it comes to getting a good night’s sleep, everyone has their own tricks, from listening to nature sounds before bedtime, eating a light meal or meditating.
On TikTok, a concept called “sleep syncing” is currently garnering millions of views.
This method promises to help you to regain control of your biological clock.
In concrete terms, the idea is to synchronise your circadian rhythm, or internal body clock, with your daily routine.
This technique is said to promote more restful sleep and give you more energy on a day-to-day basis.
The circadian rhythm is the natural cycle of the internal biological clock, which lasts around 24 hours. It is also known as the sleep-wake cycle.
When properly aligned with our body’s natural needs, the circadian rhythm can ensure regular sleep, but when disrupted, sleep problems such as insomnia can occur. This is where sleep synchronisation comes in.
All you have to do is adjust your meals, work and physical activities in line with your circadian rhythm.
Concretely, the idea includes “creating a routine that signals to the brain and body that it is time to sleep and optimises the internal circadian clock to work as it should,” sleep coach Dr Nilong Vyas, told Women’s Health magazine.
If, for example, you feel drowsy from 11pm onwards, then this could become your new bedtime every day.
And if you wake up naturally around 9am, this will be your wake-up time. You also need to make sure you get enough sleep.
The recommended sleep duration for an adult is estimated to be 7 to 9 hours.
To make sure you do not lose track, it is a good idea to keep a logbook in which you record your daily routine.
If you can establish bedtime and wake-up times that respect the recommended sleep duration, two weeks is all it takes to get your body used to living by your circadian rhythm.
If the synchronisation is well maintained, you will soon notice an improvement in your sleep and a boost in your energy levels.
You will wake up feeling better, saying goodbye to insomnia. And that can be good for your health.
According to US research published last February, going to sleep and waking up at regular times can reduce the risk of cardiovascular disease.
However, this routine can be more difficult to apply for people in jobs with restrictive schedules.
It will be harder for them to find their natural timings and live according to them.
On weekends, we are used to catching up on lost sleep, so we tend to wake up later.
In this case, it is advisable not to stagger your usual wake-up and bedtimes by more than two hours.
A nap after lunch can help keep you stay on form for the rest of the day. – ETXDailyUp
