The festive season can be the best time of the year, but the weeks following it can be tricky, to say the least. Not only do you have to get back to work but turn up fresh to give it your best shot every single day. If you’ve spent the last few days revelling in the fact that you can stay up till 6 am, hanging out with friends and realising you don’t need to set an alarm, you know what we’re talking about. As we get back into our routines, it can feel a little disorienting, especially since our body clock is all wonky. Did you know, India has the second-most sleep deprived country (after Japan), according to a 2019 study by fitness wearables brand, Fitbit. So, how do we fix this? Read on to find out.
What happens to the body when our sleep schedule alters?
The inner body clock or circadian rhythm affects everything: your physical and mental health as well as your behaviour. This includes your energy levels, hormone levels, hormones, cravings, alertness and even body temperature.
Here’s what you can do to reset…
Try to set a routine
A set sleep schedule can help your body get back its in-built circadian rhythm aka the inner alarm of sorts that helps you sleep and wake up at the right time. There is something called a ‘festive jetlag’ where if you sleep well before the festive season and then stay up late during the celebrations, you are making it much harder for yourself to get up early when the revelries end and you’re back to work on Monday!
Up your exercise levels
Exercising makes your body long for some rest which means you will sleep deeply and better. The results? You wake up feeling fresh and end up going to bed at the right time. However, don’t exercise too close to bedtime as this can be counterproductive due to the release of adrenaline and happy hormones (endorphins).
Cut out caffeine after 2pm
The evening slump may hit but find an alternative that works for you. It can be getting a light snack or washing your face…30 times but whatever you do, avoid caffeine as it takes five to seven hours to exit your system!
Opt for a digital detox
Revenge bedtime procrastination is very real and at least one in five people stay up because they’re scrolling on their phones. Try to switch off your phone an hour before bedtime as these emit blue light (the same as daylight) that fool your brain into thinking it is daytime.
Steer clear of alcohol
You may find that you sleep poorly during the festive season and wake up feeling groggy. Although alcohol can help you fall asleep faster, expect compromised quality of zzz’s. For best results, steer clear of it for a while.