How not to knock down sleep patterns on New Year's holidays

Why is it important to stick to a sleep schedule?

Normally a person needs to sleep 7–9 hours per day. If you rest less are growing risks of developing diabetes, high blood pressure, heart disease and depression. But the pre-New Year's fuss changes the usual routine. You need to have time to prepare annual reports, buy gifts for your relatives, choose a festive outfit and, in the end, have fun on New Year's Eve. Nothing bad will happen from one sleepless night, but if it becomes a habit, then it will arise. deficit. And although a person may not feel sleepy, sleep deprivation is still reduces mental and physical performance.

It seems that the solution to the problem is easy - you just need to sleep off on the January weekend. But filling this gap is not easy. Some researchers believethat a week is not enough for a full recovery after a 10-day sleep restriction. In addition, frequent mode changes can bring down circadian rhythms are the internal biological clock of a person. As a result, it becomes difficult

fall asleep or you start waking up in the middle of the night. When the holidays are over, it will be more difficult to restore the former rhythm of life.

How to fix your sleep pattern

1. Go to bed and wake up at the same time

Ideally need to fall asleep between 10 and 11 pm. This schedule is associated with the lowest risk of cardiovascular disease. But even if it is inconvenient for you to go to bed during this interval, the main thing is stick to specific schedule. It is better that it does not differ much from your non-holiday schedule, otherwise it will be difficult for you in the first working week. get back in line. Set a time for going to bed and waking up. Set an alarm 30 minutes before bedtime so you have time to get ready.

On New Year's Eve, few people go to bed at 11 pm. Even if you fall asleep in the morning, do not sleep all day. Try to get up at the usual time - so you you won't suffer from insomnia the next night.

2. Pay attention to diet

After the holidays, there are plenty of delicious dishes left in the refrigerator. It is advisable not to get carried away and not go to bed after a hearty dinner. Eat 3 hours before going to bed.

If you barely closed your eyes the day before because of the New Year's party, you can cheer up during the day coffee. But it is important to ensure that the amount of caffeine did not exceed 400 milligrams - this corresponds to 4-5 cups of the drink. In addition, caffeine is found in tea, chocolate and other products - this should also be taken into account.

Try not to drink alcohol before bed. He reinforces snoring, and besides, it has a diuretic effect, so you will often get up to go to the toilet. On a festive night, a couple of hours before going to bed, stop drinking alcohol. The body needs time to process it: average hour per 10 mg pure alcohol.

3. Sleep less during the day

Long naps can lead to problems at night. If you slept poorly or little the night before, take 10-20 minutes of sleep. More not worth itbecause after waking up you may feel broken. Lie down to take a nap preferably before 15:00 in a dark and quiet room. After you get up, do not return to active affairs immediately - give yourself time to wake up.

4. Walk and move more

sunlight helps regulate circadian rhythms and affects for the production of melatonin, the sleep hormone. Therefore, the best solution for the January holidays is unhurried walks in the frosty park. Go for walks during the day if possible. Also, do exercise. They reduce the time it takes to fall asleep and improve the quality of rest. For example, moderate aerobic exercise such as brisk walking, swimming and water aerobics increase the duration of slow sleep, which is important for tissue regeneration.

Try to finish your workout 1-2 hours before you go to bed. During exercise, your body temperature rises, which can cause your internal clock to slow down. decidethat it's time to wake up.

5. Minimize the effects of jet lag

If you plan to travel to a region with a different time zone on New Year's weekend, you may experience jet lag - a temporary disruption of circadian rhythms. He causes insomnia, drowsiness, difficulty concentrating and other unpleasant symptoms. To faster to cope with this condition, gradually adjust your schedule before departure. Let's say you can go to bed an hour earlier every night for a few days.

Upon arrival, try to live according to the new schedule. Stay up until nightfall, no matter how tired, and plan your meals around local time. Go outside during the day - light will help adjust your biological clock. It is advisable to use sleeping pills only for severe symptoms and for a short time, because it causes addictive.