Our biological clock is partly controlled by signals from our environment. So we are sleepy when it is dark and we wake up the first rays of sunshine. So if you want a “normal” day and night rhythm then it is advisable to not completely close the curtains or blinds in your bedroom. A hole to sleep in the day, for night people than more difficult.
That does not change your rhythm going without a fight, you notice even during a trip to a different time zone. Fly to Japan, where it is later in the winter than eight hours in the Netherlands, you will notice that you have several days quite bothering you. Fatigue, inability to sleep and malfunctioning are clear signs of jet lag.
People who work in shifts, also suffer from a shifted lifestyle. Especially the evening and night shifts are very difficult. Just when you actually start to get tired, you need to get started. And daytime sleep is certainly no fun. Not only by the light – it can stop with good curtains or blinds – but especially by the sound. Make appointments at least with your family to reduce daytime disturbance. In addition, you can continue to pay attention to food and drink better get used to the situation.
If you want to adjust biological clock, it is good to make a routine when you get up and go to bed. Of course, grumble your biological clock in the beginning when the alarm goes off early, but after a while it’s getting easier. Do you use this a solid morning ritual , like a nice hot shower or breakfast with your partner then it will go even better off.
The advantage of the morning to go to work, is that the mental and physical alertness morning is greatest. In the afternoon, the concentration drops and you do the best as many routine chores.
Nutrition also plays a role in creating a set pattern. You can eat the best, you feel it best itself. But lets you choose the night before a heavy meal stimulates generally not to go to bed an hour later. Then you want the energy that you have just taken so you just burn. also note with coffee, cola and other caffeinated drinks. If this day drink too much, you evenings still very much awake by his.
If you are unable to change your rhythm, you can keep for a while at what times you function optimally when it is less. You can take this into account when making a daily schedule. This way you’ll easily through the day. You can also choose to use melatonin tablets . This substance – which is normally produced by the body – makes your day-and-night rhythm is determined.
Early bird or night animal?
In Psychology Magazine you can test biorhythm . Using a few short questions, you discover whether you belong to the ten to fifteen percent of the population who have a strong evening or morning person.