It’s Never Too Late to Recover: Getting Your Sleep Back on Track

Remember the days when we used to beg our parents to stay up late or pull all-nighters at sleepovers? Better yet, remember the day after when we were irritated or spent the day sleeping? Our bodies rely on consistent sleep cycles in order to function properly. When we get off our normal routine or schedules, our moods and bodies have to pay the price. In order to rest and recover well, we have to be aware of the circadian rhythms that follow our environments, ensuring our body operates at specific parts of the 24-hour day, which is where the sleep-wake cycle comes in. This component of the circadian rhythm is the master clock that creates the body’s signals to stay active or awake during light exposure (1). When that internal clock gets interrupted, this cycle becomes unstable and our body can’t fully recover to function optimally. Just like our sleep, The Plug was designed to help you recover and optimize your lifestyle to avoid restless nights of sleep. If your sleep cycle is suffering or is often disrupted, it’s important to get it back on track sooner rather than later, as our moods and energy levels are impacted and can’t properly reset.

Sound Sleep, We Need You

Our bodies can only function if we sleep and recover, and the quality of that sleep matters. Good, sound sleep keeps the body refreshed inside and out. Inside, rest allows our brain to focus, learn, be alert, solve problems, and increase our memory to fully boost mood and energy levels. High-quality sleep also increases the body’s ability to fight off viruses, building a stronger immune system (2). On the outside, since the brain has optimal function from sleep, it will create quicker reflexes and more productivity in daily activities (2).

Sleep is crucial for our quality of life and overall health. Poor or interrupted sleep puts you at a higher risk for chronic illnesses and can cause cognitive issues, stress, weight gain, breathing problems, hormone imbalance, and an increase in error in everyday activities like driving or work tasks (2).

There is no right or wrong number on how much sleep a person needs, because every individual is different. Most of the time, seven to nine hours are recommended, but not everyone’s lifestyle can allow that. Aiming for at least six to seven hours is ideal to keep those benefits of sleep in check, as it will increase your chances at quality REM sleep.

Sweet Sleep, Where Did You Go?

There are a number of factors that can contribute to what’s interrupting our sleep or what got it off track in the first place. After following a consistent sleep schedule, a ripple effect can occur when just one night is interrupted. Most of the time, it can get off balance because of lifestyle changes, but there are also a number of factors that can contribute, such as:

- Work hours (overtime or being on call)

- Pulling an all-nighter

- Jet lag/travel

- Stress

- A newborn baby (3)

A key way to get your sleep back on track is to know which factors are continuing to disrupt your sleep after the initial offset. These can be a number of factors and can even be ones that never used to affect the quality of your sleep. Paying attention to consistent disruptors will help you eliminate them for the next night. Common sleep interferences, such as the following, tend to revolve around your body’s comfortability:

- Mattress

- Temperature

- Noise

- Snoring

- Chronic pain

- Light

Serene Sleep, Let’s Meet Again

Resetting your internal clock will take time and dedication, but will ultimately improve your sleep quality. Meet your serene sleep again by considering what will get your mind and body in the proper state of rest.

Avoid:

- Light - too much exposure to light before bed can keep you awake, as your body can shift to a different schedule based on your internal clock and circadian rhythm (4).

- Naps - when our schedule is already off track, sleeping throughout the day will continue to affect the quality at night, disrupting that deep sleep we desperately need for our health (4).

- Noise - loud environments make it hard for us to stay asleep or even get into the mindset for rest as our brain is still processing sounds (5).

Try:

- Relaxing - calming activities can reduce stress and the negative impact it has on your sleep. Consider stretching, journaling, meditating, or practicing yoga to put your mind at ease (3).

- Exercising - regular exercise will help produce melatonin, and since our muscles are linked to that internal clock, exercise will help align the circadian rhythm. Consider at least 30-60 minutes of daily exercise to help with your sleep productivity.

- Eating Earlier - by having a set time to eat dinner, you will keep your body on a schedule and your circadian rhythm will respond to when you eat. Consider eating a couple of hours before bed as it will allow enough time for digestion. If you’re feeling snacky, try something light like The Plug Drink - it avoids the heaviness that can be felt with heavier snacks while promoting sleep.

Rest Easy with Sweet Dreams

Rest and recovery are essential to how we operate and function in our everyday lives. Listening to our bodies’ signals, ensuring comfortability, and eliminating sleep disruptions will allow the body to rest deeply and get it back on its regular schedule. Maintaining consistency supports recovery throughout daily life to avoid those feelings of grogginess and keep our energy levels up. Even when quality sleep is achieved, it can still take time for our energy to return. Consider a supplement like The Plug so that you can recover and wake up feeling refreshed and rejuvenated!

Bibliography

1. Bryan L. Circadian Rhythm [Internet]. Sleep Foundation. Updated 2024 Mar 15. Available from: www.sleepfoundation.org/circadian-rhythm

2. How Sleep Affects Health Infographic [Internet]. American Heart Association. Updated 2024 Feb 14. Available from: www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-sleep-affects-health-infographic

3. Ellis RR. How to Reset Your Sleep Cycle When You Live With Insomnia [Internet]. 2021 July 15. WebMD. Available from: www.webmd.com/sleep-disorders/features/reset-sleep-cycle

4. Stewart K. How to Fix Your Sleep Schedule [Internet]. EverydayHealth.com. Updated 2024 Feb 21. Available from: www.everydayhealth.com/sleep/insomnia/resetting-your-clock.aspx

5. Nunez K. 12 Ways to Fix Your Sleep Schedule [Internet]. Healthline. 2019 Feb 12. Available from: www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule