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Struggling to get to sleep can be a horrible thing to deal with, but if you need to find a solution there is an effective way. Particularly in the winter following Christmas and the New Year people sometimes deal with disrupted sleep schedules and general fatigue. Resetting your body clock can be a way to ensure a continuous good night's sleep which will benefit your health and wellbeing.
Martin Seeley, CEO and sleep expert at MattressNextDay , has revealed that there's a scientifically-backed way to reboot your system if you're feeling sleep-deprived. "Studies show that it takes just three nights of high-quality sleep to recover from deprivation," he said. "Our guide provides a practical roadmap for anyone looking to quickly bounce back from holiday sleep debt and combat the January Blues.
" How to reset your sleep cycle in three days Day One Complete a 30-minute workout in the morning Martin explained: "Exercising is shown to improve your sleep quality and duration of sleep, whilst a healthy sleep cycle ensures more strength and endurance when working out. He suggests trying a low-impact pilates session or going outside for a brisk stroll instead of hitting the gym. Drink at least two litres of water for an energy boost Keeping hydrated is key to setting yourself up for a good sleep as it will boost your energy and metabolism.
"Even mild dehydration can leave you feeling sleepy and tired, whilst negatively disrupting your mood," Martin said. Tweak your lighting throughout the day Martin explained: "Light is the most important external factor affecting sleep as it plays a central role in regulating our body’s internal clock, otherwise known as our circadian rhythm. "This signals when to be alert and when to rest, so you should expose yourself to some natural sunlight throughout the day.
"Then when the sun starts to wind down in the afternoon, start dimming your lights so that by the time you get to bed, your bedroom is pitch black." If you’re struggling to sleep, try this five-minute hack The Cognitive Shuffle is a technique where you should list random items in your head that are easy to visualize, non-threatening, and not directly related—i.e.
, potatoes, Tarzan, a violin. This will tire your brain out and stave off any overthinking sessions that may hinder or disrupt your sleep. Day Two As soon as you wake up, open your curtains Martin explained: "Being exposed to bright light signals your brain to stop producing the sleep hormone melatonin, which makes you feel drowsy.
" Go for a walk to increase your vitamin D intake Vitamin D is tricker to intake in the winter months due to the lack of sunlight, but exposure to natural light will help. Martin added: "Just 10 minutes spent in the sun can boost your serotonin and stop you from feeling sleepy and sad. "However, try to go for a walk that lasts as long as possible; the more you tire yourself out, the easier you’ll find sleeping that night.
" If you do need to nap, do it the right way It is recommended to only nap for around 10-20 minutes as anything longer than 30 minutes can risk feeling groggy since your body will have entered a deep sleep cycle. "Also, make sure to time your nap right. As your alertness naturally dips in the afternoon, pay attention to when you start feeling drowsy and nap straight away (if possible)," Martin said.
"Make sure this is more than eight hours before bedtime though; otherwise, it could impact your sleep." Don't drink any alcohol While alcohol can make you feel sleepy due to its sedative properties it reduces the quality of sleep. Martin said: "Research shows that people who drink before bed are likely to experience disruptions later in their sleep cycle and can lead to excessive daytime sleepiness the following day.
" Day Three Eat breakfast to give yourself an energy boost Martin explained: "Research repeatedly shows that your diet and sleep quality are linked. "You should never skip breakfast as it plays an important role in wakefulness." @uktoday_ Is napping during the dag good for you? A GP explains #uknews #napping #naps #sleeping #uknewsheadlines ♬ original sound - UKToday 🇬🇧 Newsquest He recommends sticking to a balanced breakfast high in protein and healthy fats for an energy boost - think eggs, plain Greek yogurt, lean meats, or avocado.
Never drink coffee five hours before bed and stick to two coffees max "While caffeine can provide a short-term energy boost, it takes an average of five hours to eliminate half of the consumed caffeine—so keep this in mind," Martin said. Recommended reading: Struggling to get to sleep? These 10 unusual methods could maybe work for you Why you should be sleeping at the same time every day (your body will thank you) How much sleep does my child need and how do I make sure they're well rested? Create a winding-down routine to reduce your stress hormone "When you’re stressed or anxious, your body produces more of the stress hormone cortisol," Martin explained. "The higher the cortisol levels are, the more awake you feel—this is why it’s important to have a winding-down routine at night.
" This could include yoga, stretching, meditation, deep breathing exercises or even taking a hot bath - all proven methods for relaxation..
