{"id":16807,"date":"2021-10-04T13:00:22","date_gmt":"2021-10-04T13:00:22","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=16807"},"modified":"2021-10-04T13:00:22","modified_gmt":"2021-10-04T13:00:22","slug":"how-to-fix-a-disrupted-sleep-cycle","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/sleep\/how-to-fix-a-disrupted-sleep-cycle\/","title":{"rendered":"How to Fix a Disrupted Sleep Cycle"},"content":{"rendered":"

You know the problem. <\/span><\/p>\n

You had to stay up one night for one reason or another and didn’t get enough sleep.
\n<\/span><\/p>\n

You squeeze in a nap the next day but now you can’t sleep at night. <\/span><\/p>\n

Your sleep cycle has been disrupted and you don’t know how to get it back.\u00a0<\/span><\/p>\n

Dr. Tracy Chisholm, a behavioral sleep medicine psychologist with the Portland VA Medical Center, said it’s harder to deal with inadequate sleep when you are tired. <\/span><\/p>\n

However, there are strategies you can use to get your proper sleep cycle back.\u00a0<\/span><\/p>\n

There are three practical steps you can take to get back on your sleep cycle.\u00a0<\/span><\/p>\n

1. Change the room where you sleep.\u00a0<\/strong><\/h3>\n

Sometimes, simply sleeping in another room will help you sleep better. <\/span><\/p>\n

That holds true even if you sleep alone, according to doctors. <\/span><\/p>\n

It’s a matter of relaxing and not anticipating a sleepless night. <\/span><\/p>\n

Going to a different room can give your mind a sense of vacation.<\/span><\/p>\n

2. Prepare for problems.\u00a0<\/strong><\/h3>\n

Things like a hotel, a different time zone, or guests in the home can all contribute to difficulty sleeping. <\/span><\/p>\n

You can prepare for all these to reduce problems. Take a melatonin pill or timed light exposure. <\/span><\/p>\n

Shift your schedule a couple of weeks before a trip to adjust to the new time. <\/span><\/p>\n

Try to go to bed before your guests do so you have time to wind down.\u00a0<\/span><\/p>\n

3. Exercise after dinner.\u00a0<\/strong><\/h3>\n

Doctors say regular exercise helps sleep as long as you don’t do it right before bedtime. <\/span><\/p>\n

Taking a walk after dinner will help relax you and is also known to help digestion, which could also help you sleep.<\/span><\/p>\n

Conclusion<\/strong><\/h3>\n

You don’t have to live with sleepless nights. <\/span><\/p>\n

Making a plan to address the problem and following through with it will give you the sleep you need.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

You know the problem. You had to stay up one night for one reason or another and didn’t get enough sleep. You squeeze in a nap the next day but now you can’t sleep at night. Your sleep cycle has been disrupted and you don’t know how to get it back.\u00a0 Dr. Tracy Chisholm, a […]<\/p>\n","protected":false},"author":1,"featured_media":16848,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[692],"tags":[1383,1245],"class_list":["post-16807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","tag-disrupted-sleep","tag-sleep-problems"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/16807","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=16807"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/16807\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=16807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=16807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=16807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}