Aaahhh summer, probably the best time of the year for most of us ! We go on vacations, we enjoy the sun, we drink, we eat a little more than usual, we go out with our friends, we go to bed late ... in short, we enjoy life, and that's important !
But unfortunately, all good things come to an end ... and who says September, often says "back-to-school" ! Whether it's for school or for work, "back-to-school" is often a source of stress and fatigue. Between the files that piled up on your desk during your absence this summer and the school material purchases to be made for your children, the demands are numerous and the risk of exhaustion is high !
It is therefore important to prepare yourself by readjusting your life rhythm, and especially your sleep rhythm, to resume an active life and stay in shape.
So, we thought it was the right time to give you 4 tips that we apply daily at WeNap and that will help you readjust your sleep in the best possible way to face the "back-to-school" rush.
1. Create an environment conducive to sleep
First and foremost, it's important to prepare for your night. To do this, move away from screens about an hour before bedtime. The blue light generated by these screens prevents the secretion of melatonin, called the sleep hormone, and therefore delays bedtime. This hormone reduces blood pressure, blood sugar and body temperature and helps you fall asleep. It is also to ensure that it is properly secreted that it is recommended to sleep in total darkness.
Then, as previously mentioned, the body temperature drops during the night because our body is at rest. This decrease will favor the onset of sleep. It can therefore be useful to lower the temperature of your room to help the body go into "sleep" mode at night.
2. Go to bed and get up at set times
Vacations are often synonymous with late mornings and late nights. In order to get back to a normal sleep rhythm, it is first of all essential to determine your optimal bedtime and wake-up times while guaranteeing yourself 7 to 9 hours of sleep per night.
Then, it is important to progressively readjust your sleep schedule by moving your bedtime and wake-up time 15 minutes closer to the previously determined optimal times each day. This way, the change in sleep schedule is done gradually and allows the body to adapt without shock. It usually takes about a week to get back to your usual sleep pattern if you follow this method.
3. Control what you eat and drink
Excess of alcohol or food, our summer diet is not always the healthiest for our body and greatly influences the quality of our nightly sleep. It is therefore important to find a balanced diet in order to benefit from a quality sleep.
Just as for bedtime and getting up, favour fixed meal times and if possible 2 to 3 hours before bedtime. The content of your plate is also to be kept in mind, moderate fats and sugars to facilitate your digestion, especially in the evening.
As we know, alcohol consumption can exacerbate certain sleep disorders such as insomnia, snoring or sleep apnea, so avoid excessive alcohol consumption in the evening and, as with meals, allow 2 to 3 hours between your last drink and bedtime.
4. Take a nap during your day
When your life and sleep cycles are disrupted, consider napping ! The micro-nap has many benefits on the body and mind : reduction of stress and fatigue, improvement of memory, creativity and much more ! Several studies prove its benefits against stress at work as we detail it in this blog article.
However, be aware that during the sleep readjustment period, naps that are too long can be counterproductive and make it more difficult to adjust your sleep schedule. So take them before 4pm and limit their duration to a maximum of 20 minutes to avoid negative effects on your nightly sleep.
No place to rest in your company ? Consider the Nappy Box ! Compact and ergonomic, it provides the perfect setting to rest for a few moments on your day.
Learn more here : https://www.wenap.be/our-solution