5 Low Maintenance Tips To Get Your Sleep Cycle Back On Track
The holiday season, with its festivities and joy, often gives way to the challenging weeks that follow, particularly when the transition involves returning to work with a renewed focus and energy. If you’ve been relishing late nights, socialising until dawn, and revelling in the freedom from alarms, the shift back to routine can feel disorienting, especially with a wonky body clock. In this context, read on to discover effective strategies for smoothly readjusting to your regular schedule, maintaining sleep hygiene, and approaching each day with a fresh and energised mindset.
Effects Of A Changed Sleep Schedule On Your Body
Your internal body clock, known as the circadian rhythm, plays a crucial role in influencing various aspects of your well-being. It impacts not only your physical and mental health but also dictates your behaviour. This encompasses energy levels, hormone regulation, cravings, alertness, and even body temperature.
Tips To Get Your Sleep Cycle Back On Track
- Establish a Consistent Routine
Implementing a set sleep schedule is crucial for resetting your body’s circadian rhythm, the internal alarm that regulates your sleep-wake cycle. Avoid the trap of ‘festive jetlag’ by trying to maintain a regular sleep routine even during celebratory periods.
2. Boost Physical Activity
Elevate your exercise levels to promote deeper and better sleep. Engaging in physical activity encourages your body to crave rest, leading to a refreshed feeling upon waking. Be mindful not to exercise too close to bedtime to avoid the stimulating effects of adrenaline and endorphins.
3. Limit Afternoon Caffeine Intake
Combat the evening slump without relying on caffeine after 2 pm. Opt for alternative methods such as a light snack or a refreshing face wash. Since caffeine takes five to seven hours to exit your system, cutting it out in the afternoon ensures it doesn’t disrupt your sleep.
4. Embrace a Digital Detox
Counteract the phenomenon of revenge bedtime procrastination by scrolling through social media by disconnecting from your phone at least an hour before bedtime. The blue light emitted by screens can deceive your brain into thinking it’s daytime, hindering your ability to wind down and sleep peacefully.
5. Reduce Alcohol Consumption
While alcohol may induce faster sleep, its impact on the quality of your sleep can be detrimental. Avoid consuming alcohol for a more restful and rejuvenating night’s sleep, especially if you’ve experienced disrupted sleep patterns during the festive season.
In Conclusion
As you integrate these strategies into your routine, remember that enjoying festivities to the fullest is an integral part of the holiday season. Balancing celebration with mindful habits ensures not only a vibrant holiday experience but also a seamless return to a well-rested and energised state, allowing you to savour both the joyous moments and the tranquillity of a rejuvenated self.
References:
- https://www.psychologytoday.com/intl/blog/yes-is-normal/202102/how-get-sleep-back-track-after-the-holidays
- https://valleysleepcenter.com/how-to-get-your-sleep-back-on-track-after-the-holidays/
- https://www.healthshots.com/how-to/festival-of-sleep-7-tips-to-fix-sleep-routine/
- https://www.sleepcycle.com/sleep-and-performance/back-to-work-get-your-sleep-back-on-track/
