Did you know that 40% of the United States public suffer from sleep deprivation? Besides causing general fatigue, sleep deprivation puts people at risk of serious medical conditions, including obesity, heart disease, diabetes, and more. However, there's good news as further studies reveal that only three to four nights of high-quality sleep can help recover from deprivation.
To assist those struggling with their sleep patterns, we've created a comprehensive three-day guide to reset your body clock, giving you the perfect excuse to enjoy a well-deserved lie-in over a long weekend.
Day One: Saturday - Today's wake-up time: 10 a.m - Today's bedtime: 11 p.m
Complete a 30-minute workout in the morning
Complete a 30-minute workout in the morning Studies show that exercise and sleep are deeply interconnected. Exercising can improve your sleep quality and duration, while a healthy sleep-wake cycle ensures more strength and endurance during workouts. We recommend dedicating a minimum of thirty minutes to exercise, be it cardio or strength training, according to your preference.
Drink at least 2 litres of water to give an energy boost
Drink at least 2 litres of water to give an energy boost Today, drink a minimum of two litres of water as proper hydration is not only energy-boosting but also enhances your metabolism. Mild dehydration can lead to feelings of sleepiness and tiredness while negatively affecting your mood.
Use lighting (or lack of it) to notify your brain of the different points in the day
Use lighting (or lack of it) to notify your brain of the different points in the day Light plays a central role in regulating our body's internal clock, known as the circadian rhythm. Expose yourself to natural sunlight and bright light in the morning and throughout the day. Dim the lights in the afternoon and create a dark bedroom at bedtime. Limit phone use before bed and activate night mode or avoid phone usage three hours before bedtime.
Struggling to sleep? Try this five minute hack
Struggling to sleep? Try this five-minute hack The Cognitive Shuffle involves thinking of random, easy-to-visualize items unrelated to each other, tiring your brain and diverting your thoughts from sleep-preventing issues, helping you fall asleep faster.
Day Two: Sunday - Today's wake-up time: 8 a.m - Today's bedtime: 11 p.m
Open your curtains on a morning, so you stop producing this sleep hormone
Open your curtains on a morning, so you stop producing this sleep hormone Open your curtains and blinds as soon as you wake up to signal your brain to stop producing melatonin, the sleep hormone, promoting wakefulness.
Go for a walk
Go for a walk Take a walk outdoors to increase your vitamin D intake. Just 10 minutes in the sun can boost serotonin levels, reduce sleepiness, and improve sleep quality.
If tired, have an afternoon nap but do it the right way
If tired, have an afternoon nap but do it the right way A well-timed nap of 10-20 minutes can reduce fatigue, increase alertness, and improve mood. Nap when you feel drowsy in the afternoon, at least 8 hours before bedtime.
Only allow yourself to have one unit of alcohol
Only allow yourself to have one unit of alcohol On this Bank Holiday, restrict yourself to one unit of alcohol, and consume it at least four hours before bedtime to avoid sleep disruptions and daytime sleepiness. Despite alcohol's sedative effects that may induce sleepiness and hasten sleep onset, the quality of sleep attained that night is often compromised. Research indicates that individuals who consume alcohol before bedtime are prone to experiencing disruptions later in their sleep cycle, resulting in excessive daytime sleepiness the following day.
Day Three: Monday - Today's wake-up time: 6/7 a.m (depending on your work schedule) - Today's bedtime: 10 p.m
Research has shown although waking up early on a Bank Holiday Monday may not feel restful, obtaining the recommended eight hours of sleep is crucial. Consistently waking up at this time helps regulate your circadian rhythm, leading to improved sleep patterns.
Eat breakfast to give yourself an energy boostFuel up with Breakfast for an Energy Boost Extensive research has revealed the strong connection between your diet and sleep quality, emphasizing that a poor diet can lead to sleep debt. Begin your day with a balanced breakfast, a crucial element in promoting wakefulness.
Ensure your breakfast includes a good amount of protein and healthy fats to kickstart your morning with an energy boost. Opt for protein sources like eggs, plain Greek yogurt, cottage cheese, or lean meats. Include healthy fats from avocados, olive oil, nuts, seeds, or nut butter.
Never drink 5-7 hours before bed
Avoid Caffeine 5-7 Hours Before Bed While caffeine can provide a temporary energy boost, it takes about 5 hours for your body to eliminate half of the consumed caffeine. As a result, avoid consuming coffee or caffeinated beverages 5-7 hours before bedtime. Also, limit your daily caffeine intake to a maximum of two cups.
Create a winding down routine to reduce your stress hormone
Establish a Winding Down Routine to Reduce Stress Hormones When stress or anxiety lingers, your body produces higher levels of the stress hormone, cortisol, leading to heightened wakefulness.
To combat work-related stress after a restful Bank Holiday, consider incorporating calming activities into your bedtime routine. Embrace practices such as yoga, stretching, meditation, deep breathing, journaling, or indulging in a soothing hot bath. These activities are scientifically proven to promote relaxation and set the stage for better sleep.
Play rain sounds to help you sleep more soundlyExperience Serenity with Rain Sounds for Better Sleep According to Dr. Shelby Harris, the sound of rain is predictable, calming, stable, and non-threatening. The soothing sounds of rainfall can gently guide your brain into a restful state, blocking out external disturbances, and creating a more meditative ambiance conducive to relaxation. Consider incorporating rain sounds into your sleep environment for a more tranquil slumber.
For further insights on achieving sound sleep, explore our Advice Centre, where you can find a wealth of useful guides and resources. Alternatively, discover our brand-new mattresses thoughtfully designed to provide you with the essential rest you need.