Stuck in the wrong timezone

 

Every once in a while I go through these weird phases. My answer to it "Stuck in the wrong timezone"

So what exactly is wrong with this picture?�

• You wake up late more than twice a week
• You wake up tired and in need of sleep more than twice a week
• You go to bed 4 hours after you're supposed to
• You're tired and sleepy throughout the day
• You drink more than 2 cups of coffee a day
• You get less than 7 hours of sleep every night
• You suffer from insomnia
  

There's a big chance that you're suffering from a sleep disorder, one I shall coin "Stuck in the wrong timezone"�

The poor quality sleep can mean diminished quality of performance, including a lack of concentration, memory difficulties and irritability. Not to mention other even more serious issues, like being more accident prone and having worse a disease called sleep apnea associated with short of breath and snoring at night which if left unchecked might be a silent killer. Unfortunately being fit and healthy doesn't help in this case

I'm no doctor, but I suggest the following to be able to overcome these problems

• Establish a routine, start winding down at around 9 or 10pm. At that time it's a good idea to get into your pyjamas, stop all food consumption and as much physical activities as possible
• Avoid very hot, or very cold showers at those times, moderate heat might help you relax and unwind
• Stop all caffeine consumption at around 5 or 6 PM
• Keep a reminder that you should be in bed by a specific time, unfortunately, there are no conditional alarms that I know of (like alarm goes of IF you're not sleeping)
• Wake up early in the morning. And force your self to work through the day.
• Repeat the above for at least 2 weeks to have your biological clock reset to the timezone you're in
• Resist the temptation to stay up late blogging or watching TV or finishing work. They'll all be there when you wake up. If you must, keep a paper and pen (NOT YOUR LAPTOP) close to your bed, and take some notes so you wont forget.
• Resist the temptation to over sleep on weekends. You can sleep longer, but try not to sleep much longer
• Avoid afternoon, early evening naps
• Double check you have proper mattress ( a good mattress is worth it's weight in gold, remember you spend a third of your life on it. That's more time than you spend in your car)
• Go for a walk early in the evening
• Seek medical assistance, you might be suffering from sleep apnea, depression, anxiety or some other issues

Meanwhile, enjoy this good medication