Aaahhh summer, probably the best time of the year for most of us! We go on vacation, we enjoy the sun, we drink, we eat a little more than usual, we go out with friends, we stay up late ... in short, we enjoy life, and that's important!
But unfortunately, all good things must come to an end... and September often means back to school! Whether at school or at work, the start of the new school year is often a source of stress and fatigue. Between the files that piled up on your desk while you were away this summer, and the school supplies you have to buy for your children, the demands on your time are numerous, and the risk of exhaustion is high!
So it's important to prepare yourself by readjusting your lifestyle, and in particular your sleep patterns, to get back to an active lifestyle and stay in shape.
So we thought it would be a good time to give you 4 tips we use every day at WeNap to 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 the night ahead. To do this, stay away from screens for an hour or so before bedtime. The blue light generated by these screens prevents the secretion of melatonin, known as the sleep hormone, and therefore delays bedtime. This hormone reduces blood pressure, glycemia and body temperature, making it easier to fall asleep. It is also for this reason that we recommend sleeping in total darkness.
Secondly, as mentioned above, body temperature drops during the night, as our body is at rest. This drop in temperature helps the body to fall asleep. It can therefore be useful to lower the temperature in your bedroom to help the body switch to "sleep" mode in the evening.
2. Go to bed and get up at set times
Vacations are often synonymous with early mornings and late nights. To get back to a normal sleep rhythm, it's vital to determine your optimal bedtime and wake-up time, while guaranteeing yourself 7 to 9 hours of sleep a night.
Next, it's important to gradually readjust your sleep schedule by moving your bedtime and wake-up times 15 minutes closer each day to the previously determined optimum times. In this way, the change in sleep schedule is gradual and allows the body to adapt without shock. It usually takes about a week to get back to your usual sleep rhythm if you follow this method.
3. Control what you eat and drink
Whether it's too much alcohol or too much food, our summer diet isn't always the healthiest for our bodies, and has a major influence on the quality of our night-time sleep. So it's important to get back to a balanced diet so we can enjoy quality sleep.
As for getting up and going to bed, stick to fixed mealtimes, if possible 2 to 3 hours before bedtime. You should also keep an eye on the contents of your plate, moderating fats and sugars to facilitate 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 the day
When your life and sleep cycles are disrupted, think nap! The micro-nap has many benefits for body and mind: it reduces stress and fatigue, improves memory and creativity, and much more! In fact, a number of studies have demonstrated its benefits against stress at work, as detailed in our last notre article de blog .
Beware, however, that in a period of sleep readjustment, excessively long naps can be counterproductive and make it harder to adjust your sleep schedule. So take them before 4 p.m. and limit their duration to a maximum of 20 minutes to avoid negative effects on your night-time sleep.
No place to rest in your company? Consider the WeNap rest cocoon. Compact and ergonomic, it provides the perfect setting for taking a break from your day.
More infos : https://www.wenap.be/the-nap-box
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