I’m a sleep expert and here’s an easy way to reset your body clock in three nights
Good sleep can be hard to come by, leaving us feeling groggy the next morning.
As spring has arrived and the nights are lighter, this change may also impact your snooze time.
If you’re struggling to get enough momentum, an expert revealed how you can reset your body clock in just three nights.
Sleep guru Martin Seeley said many Britons could be feeling sleepy at this time of year for a variety of reasons.
The CEO of MattressNext day said many people’s bodies may not have adjusted to last month’s daylight saving time change.
“A person’s sleep-wake cycle is very responsive to consistency. So if you’ve found yourself going to bed later because of the light nights, you’ll naturally feel more tired the next day,” he explained.
It’s thought that around 40 per cent of Britons are sleep deprived, but there is something you can do about it.
A previous study has shown that you can easily correct your snooze pattern.
It might be easier to do this over the weekend as your wake up time needs to be 10am on the first day.
Martin, who has owned MatressNextDay for 18 years and is her mattress and sleep tester, said that you need to go to bed at 11pm the first day and get up at 10am the next day.
Also, do a 30-minute workout in the morning to improve sleep quality, and then drink at least two liters of water throughout the day to boost energy.
Martin said you should also try to use lighting, or lack thereof, to inform your brain about different times of the day.
He explained: “Light is the most important external factor affecting sleep, as it plays a central role in regulating your body’s internal clock, also known as the circadian rhythm.
“This signals when to be alert and when to rest, so get exposure to natural sunlight throughout the day.
“Then, as the sun begins to set one afternoon, start dimming your lights so your bedroom is pitch black when you go to bed.
“You should also keep your phone away for at least three hours before going to sleep, as the blue light emitted from your phone screen can trick your mind into believing it’s day even though it’s dark outside.”
If you’re still having trouble falling asleep the first night, Martin thinks you should try the Cognitive Shuffle.
This works by listing random items in your mind that are easy to visualize and not directly related.
“It will tire your brain and help you distract yourself from problems that are preventing you from sleeping,” he added.
On the second day of the scheduled shift, you should get up at 8 a.m. and go to bed at 11 p.m.
As soon as you wake up, open your curtains and spend at least 10 minutes outside in the sun to get a “happy hormone” boost, Martin said.
You might have a bit of trouble adjusting your pattern today, and Martin said if you feel the need to take a nap, you should do it right.
“You should only sleep between 10 and 20 minutes as anything longer than 30 minutes can risk feeling light headed as your body has entered a deep sleep cycle.
“Also, make sure you plan your nap properly. Since your alertness naturally decreases in the afternoon, you should be aware of when you feel sleepy and (if possible) take a nap right away.
“Make sure this is more than 8 hours before your bedtime as it could interfere with your sleep if it isn’t.”
He added if you drink alcohol, only allow yourself one unit and drink it at least four hours before bed.
Depending on what time you need to get up for work on a normal day, Martin said the wake-up time on the third day should reflect that and you should go to bed by 10pm.
He said you should eat too breakfast to give yourself an energy boost, but should limit coffee to five hours before bed and stick to two Coffee Max.
You should also create a relaxation routine to reduce yours emphasize Hormones that keep you awake, he explained.
“When you’re stressed or anxious, your body produces more of the stress hormone cortisol.
“The higher the cortisol level, the more alert you feel. So if you’re dreading going back to work tomorrow after a relaxing bank holiday, consider trying some calming activities before bed.
“This can include anything from yoga to stretching, meditation to deep breathing, journaling or even a hot bath. All of these activities are proven to help you relax,” he added.
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https://www.thesun.ie/health/8740400/expert-easy-way-reset-body-clock-three-nights/ I’m a sleep expert and here’s an easy way to reset your body clock in three nights