Circadian Rhythm Sleep Disorder Tips

Following are the tips to prevent circadian rhythm sleep disorder:

1. Exercise increases the amplitude of daily rhythms and tells the body to endorse deeper sleep cycles to help refill the muscle tissues from daily physical exertion. Aerobic and anaerobic exercise seems to work as well. But exercise too close to bedtime can disrupt the sleep cycle. The best time to exercise is 4 - 6 hours before bedtime.
2. Napping during the day can harm a good sleep rhythm and keep you from enjoying a full sleep at night. If you suffer from insomnia, the best thing to do is don’t nap during the day.
3. Maintain a regular routine. Getting up and going to bed around the same time, even on holidays, is the most important thing you can do to establish good sleep habits. By following the regular time schedule, the circadian rhythm will not be disturbed.
4. If you don’t get very bright light in the morning, your body clock perhaps will not work in a right way. If you don’t get dark signals in the evening and keep your room bright, your body clock won’t produce a full amount of sleep hormones at night.
5. Almost all Americans need an alarm clock, and almost half cannot wake up on time with out one. Alarm clocks disrupt the sleep cycle and keep sleep from completing naturally, pushing sleep problems into succeeding days. Dawn simulation devices are much more efficient at establishing a healthy sleep cycle and gently rousing you from sleep.
6. Your bedtime preparation should include activities such as dimming the lights an hour or more before going to bed, listening to calming music, taking a warm bath, relaxation exercises, and lowering the bedroom temperature. Our bodies need time to produce enough sleep neurotransmitters to allow you to sleep, and lowering ambient temperature sends a feedback signal to the brain’s sleep center, that it is night time, and that it needs to release more sleep hormones.
7. Avoid harmful substances before going to sleep. Caffeine [Caffeine and Sleep] even in small doses blocks sleep neurotransmitters. Alcohol has an initial sleep inducing, but also causes frequent and early awakening. Tobacco acts as a stimulant and blocks sleep neurotransmitters. Many medications, such as antihistamines, diuretics, antipsychotics and antidepressants also cause sleeplessness. If you’re taking any essential medication that interrupts your sleep, talk with your doctor about an alternative.
8. If you can’t fall asleep within an hour, get up and get out of the bedroom. Read a book or do some other soothing activity for another 1 hour before trying to sleep again.
9. Stress may be the major cause of sleep disorders. Temporary stress can lead to chronic insomnia and circadian rhythm sleep disorders. Therefore reduce the stress to avoid the disorders such as insomnia and circadian rhythm disorder. [Stress Reduction Techniques]
10. Try to avoid sleeping pills as it will give relief temporarily. Melatonin can help in some insomnia cases, but it is best to consult a doctor when taking melatonin for more than a week at a time. [Melatonin Supplements
11. If you have attempted everything else to prevent the circadian rhythm disorder, you visit the doctor. You may have a sleeping disorder that is resulting from a physical problem such as Restless Leg Syndrome, diabetes or Sleep Apnea. In addition many emotional problems such as depression, bipolar disorders, anxiety etc, will disturb sleep.