Do you feel exhausted after the holiday season? Cheryl Fingleson, The Sleep Coach, receives many calls from people who are suffering exhaustion and jet-lag like symptoms after the holidays. She believes that we have to reset our bodies to reestablish our routines after an indulgent holiday season. It can take three or four days to get back on track, so here are some tips for settling back into your regular sleep schedule.
1. It’s all about light and darkness
Use nature to guide your body and mind. Natural light in the morning helps you feel more awake. If you can start your day with a short work or outdoor exercise. Use darkness to teach your body that it’s time to relax and wind down. Do not watch TV, computers, screens or phones an hour before bed. Sleep in a dark, cool, quiet room.
2. Know when to stop the coffee, tea and alcohol
Avoid alcohol and caffeine from midday.
3. Set your alarm clock
Set a regular wake up time. This will make sure you are tired from an early start and you will go to bed easier at night.
4. Avoid dozing off or napping
Do not take day time naps. This will leave you more disorientated. Stay awake until bed time.
5. A messy bedroom leads to a messy mind
Keep your bedroom tidy. A tidy bedroom is linked to relaxation and better sleep. Make sure that you make your bed, keep laundry in the laundry and your to do list out of the bedroom.
6. Stay regular and be boring
Eat regular meals and regular meal times, have a quiet bath before bed and read a book instead of looking at your phone before bed.
By employing just a few of the above techniques, you will notice a big change in your sleep quality, and you should return to regular patterns quite quickly. If after a week or two of persistent effort you still haven’t reclaimed your healthy sleep cycles, you should consult a doctor.