Sleep Better: A Practical Guide to a Calmer Sleep Rhythm
In this article you will learn what the circadian rhythm is and how you can improve your sleep quality with simple, proven techniques. You will receive clear explanations and a step-by-step approach with three treatment modalities and practical tools you can apply in daily life.
Understanding the Biological Clock and Sleep
Your sleep is guided by an internal, roughly 24-hour rhythm: the circadian rhythm. This natural tempo is influenced by light and darkness, activity and rest. Melatonin is a signaling molecule that increases in the evening as it gets dark and makes you sleepy. But stress and daylight also influence the HPA axis, a link between the brain, the adrenal glands, and cortisol, which regulates our stress level. If cortisol is high in the evening, falling asleep can remain difficult. It is therefore helpful to keep a fixed bedtime and wake-up time so your biological clock gets a reliable cue. Discover your personal peak time: the period of the day when your body is most inclined toward rest or toward activity; you can recognize this peak by noting your energy level and sleep need daily. This way you can plan and ensure that your exposure to daylight or darkness aligns with your clock.Three Approaches that Positively Influence Sleep
There are several scientifically supported approaches that can help you sleep better. First, cognitive behavioral therapy for insomnia, abbreviated as CBT-I, focuses on identifying and changing worries, conflicting thoughts, and unhelpful beliefs about sleep. In addition, CBT-I offers practical changes such as stimulus control and sleep restriction, making the bed the place where you sleep rather than where you spend time awake or ruminate. Second, Acceptance and Commitment Therapy, abbreviated ACT, helps you to accept thoughts and feelings that make sleep difficult and still act in line with what matters to you. Finally, Mindfulness, a practice of attention training, helps you stay present and reduces the dominance of anxiety and tension around sleep. Together these approaches form an accessible and practical plan for everyone, even if sleep remains challenging.Practical Tools for a Better Sleep
The following tools can be used step by step. Sleep hygiene involves a consistent routine, a comfortable sleep environment, and avoiding stimulating substances such as caffeine later in the day. Stimulus control is the principle that the bedroom is reserved for sleep and intimacy: go to bed when you feel sleepy and leave the room if you don’t fall asleep after about 15 to 20 minutes. Peak time is the period when your body is most ready for sleep; try to plan your activities so you go to bed during that window. A relaxation routine can include breathing exercises, progressive muscle relaxation, or a short mindfulness exercise before bed. Evening shutdown is a specific moment when you turn off all screens and bright lights, so your brain receives fewer light signals and your body is better prepared for sleep.A Concrete Plan for Your Nighttime Rhythm and Rest
Want to give this a try right away? Start with three simple steps: maintain a consistent bedtime and wake-up time every day, including weekends; incorporate a short relaxation routine into 20 to 30 minutes before going to bed; and implement evening shutdown so screens and bright light disappear when it’s time to go to bed. Pay attention to your obvious peak time and adjust your sleep environment: dark, cool, and quiet. Take melatonin into account and try to maximize morning exposure to bright light so the circadian clock is set correctly and the HPA axis is less taxed. If sleep problems persist, don’t hesitate to seek help from a doctor or sleep specialist; they can assist with adjustments, dosing, or guidance for CBT-I or ACT.Lees ook: Werkstress herkennen en verminderen of Assertiviteit trainen in de praktijk.