IF you’ve been feeling sleep deprived this week due to an early start, you’re certainly not alone.
Getting back to a normal night’s sleep and waking routine after the Christmas break is difficult for most Britons, who are used to much more relaxing hours.
A sleep expert has revealed exactly how to go back to a normal sleep routine to feel refreshed next week.
But there is one point – lie This weekend is banned.
Even though it’s exactly what you’re craving, sleeping in until late in the morning will only make sense worse than they had.
James Wilson, a sleep expert and co-founder of Strong, says: “You really, really, and I can’t stress this enough, really shouldn’t be in if you’re trying to get your sleep habits back.
“The reason is that one of the sleep management systems is the sleep pressure that builds up during the day.
“In theory, the longer we don’t sleep, the more sleepy we become. However, if you lie, this will confuse sleep pressure and lead to us feeling more sleepy later, out of the habit on the weekends and then tossing on Sunday nights.
“Under normal circumstances, most people can adjust to lying in an hour and a half. If you’re trying to get back to your normal routine, that’s great. “
Aside from lying, the other biggest mistake is avoiding sleepiness.
“The two most important things are not lying down for long and ignoring your body when it tells you you’re sleepy at night,” says James.
“This means it will wake up and make it harder for you to fall asleep when you decide to stop watching that box set.”
It can take longer than a few days to return to your normal sleeping habits, says James.
“If everything slips by an hour or two, for most people it will take a few days at most,” he said.
“If it’s a bigger swing, three, four, five or even six hours, it could be a little longer – maybe a week or two. But if you’re consistent, your routine will quickly get back into place. “
HOW TO FIX
James said the number one trick to get sleeping habits Getting back to normal is waking up at your normal time, every day.
“This may make you a little more tired that day, but the extra fatigue puts you under sleep pressure and helps your body return to its normal routine,” he says.
“If you were going to go to bed at 2 a.m. and now you’re trying to go to bed at 10 p.m., that’s a big change and your body won’t feel tired at 10 p.m. because that’s not the what it used to do for a week or two.
“One of the fundamentals of sleep is that we can’t force ourselves to stop sleeping, so applying this method to a lot of people actually makes things worse because then they toss and turn. hours trying to sleep.”
For many people, the 10/11pm bedtime is overwhelming.
To help encourage sleepiness at this time, James says you need to make sure you’re relaxing at least an hour before bed, focusing on becoming more relaxed and cool.
He says: “Try a bath or shower an hour before bed, make sure you’re ready for bed and the pets are let out and locked the door so when you feel drowsy you can go straight up. bed.
“Maybe watching something funny or trashy, rather than news or a compelling box set.
“If you try to go to sleep and you can’t leave after about 30 minutes, we need to give your mind a rest and stop it from wandering.
“A great way to do this is to listen to something, an audiobook, meditation app, or music under 60 beats per minute, and let that lovely feeling of sleep come over.”
YOUR WEEKLY SLEEP LINE
MattressNextDay created a three-day guide to resetting your body clock this weekend.
Wake up time today: 10 am
Bedtime today: 11pm
- Complete a 30-minute workout in the morning: Exercise has been shown to improve your sleep quality and duration.
- Drink at least 2 liters of water: Even mild dehydration can make you feel sleepy and tired, and negatively affect your mood.
- Use light to tell your brain about different times of day: Light plays a central role in regulating our internal body clocks, signaling when to stay awake and when to stay awake. need to take a rest. Exposure to natural sunlight throughout the day, then dim lights as the sun goes down.
- If you’re having trouble sleeping, try this five-minute hack: Called Cognitive Shuffle, it’s a good idea to list random items in your head that are easy to visualize, not threatening, and not directly related, such as: potatoes, Tarzan, a violin. This will tire your brain and keep you away from problems that keep you from sleeping.
Wake up time today: 8 am
Bedtime today: 11pm
- Immediately after waking up, open the curtains: Bright light signals your brain to stop producing the sleep hormone, melatonin, which makes you feel sleepy.
- Go for a walk: Even just 10 minutes in the sun can boost serotonin and prevent you from feeling drowsy and drowsy.
- Limit your intake of any alcohol: Although alcohol can make you feel drowsy due to its sedative properties, it reduces the quality of your sleep.
Time to wake up today: 6/7 am. (depending on what time you usually get up for work)
Bedtime today: 10pm
- Breakfast: Breakfast plays an important role in keeping you awake. Try to maintain a balanced breakfast with protein and healthy fats for an energy boost. ie eggs, plain, lean meat, avocado.
- Limit caffeine: Never drink coffee 5 hours before bedtime and only drink up to two types of coffee.
- Reduce stress: When you’re stressed, your body produces more of the stress hormone, cortisol. The higher the cortisol, the more alert you feel. Yoga, stretching, meditation, deep breathing or a hot bath have been shown to help you relax.
- Play Rain Sounds: Steady rain sounds are just one example of how to help lull the brain to sleep as they are predictable, calming, steady, non-threatening and can block outside noises .
https://www.thesun.ie/health/8171671/reset-sleep-routine-this-weekend-expert/ I’m a sleep expert and here’s how to reset your sleep habits NOW