We all struggle falling asleep sometimes. According to a study published by Formulate Health in 2022, 36% of adults struggle to fall asleep properly every week in the UK, and nearly half of the country’s population suffer from insomnia at least once a month. It’s from this observation that Doctor Karan Raj revealed on TikTok a simple trick to better sleep.
To get a real good sleep, there’s nothing better than a sleep routine. “It may be the most important thing you can do to sleep better,” Dr. Raj says. “Your brain’s suprachiasmatic nucleus, also known as the circadian clock, loves routine.” He continued to explain the process to his followers. “Imagine that, every day, you go to bed around 11 p.m. and wake up around 7 a.m. Your body eventually gets used to releasing certain hormones like melatonin, which puts you to sleep, around 11 p.m. and also releases hormones that wake you up around 7 a.m. or so.” Due to this technique, you will no longer need an alarm clock anymore.
This doesn’t mean weekends are the exception. “Sleep regulation is key, whether it’s weekdays or weekends,” emphasizes Dr. Raj. “Try to wake up and go to bed around the same time every day.” If you want to gain sleep, your routine should not stop at the beginning of the weekend. Going to bed before midnight every day is the best way to be rested.
“Why?” you may ask. The doctor explains. “Now imagine that one day you decide not to go to bed at your usual time, which is 11 p.m., but at 3 a.m. Your brain will recognize that your sleep routine has been broken and will assume that you are in a state of stress or some form of danger that prevents your from sleeping normally.” And therefore from having restful sleep! “This means your brain wants to protect you from a threat that doesn’t exist, which results in the release of stress hormones, which reduce the quality and quantity of sleep. This way, your brain can make sure you stay alert and awake to avoid the perceived threat.”
So, who wants to adjust their sleep patterns now? I sure do.
