Wondering how to get back into a good sleep routine after enjoying a great summer holiday?
We know this can be challenging, so we’ve prepared our best, easy to read tips for adjusting your sleep schedule before going back to the office or back to your studies.1. Gradual Adjustment
Shift Your Bedtime: If you've been staying up late, gradually shift your bedtime earlier by 15-30 minutes each night until you're back to your desired sleep schedule.
Wake Up Consistently: Set a consistent wake-up time, even on weekends, to help regulate your body’s internal clock.
2. Create a Bedtime Routine
Wind Down: Establish a calming pre-sleep routine, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Limit Screen Time: Avoid screens (phones, tablets, computers) at least an hour before bed.
3. Optimise Your Sleep Environment
Comfortable Bedding: Ensure your mattress and pillows are comfortable and supportive. We highly recommend the Nest Pillow to keep you cool night with space suit inspired temperature regulation and adjustable height and firmness, it's perfect for sleeping in all positions and for all body types!
Dark, Cool Room: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or even a Night Mask helping you drift off more quickly.
Reduce Noise: Use a white noise machine, earplugs or the revolutionary Philip Sleep Headphones. With the world's thinnest earbuds, designed for ultimate sleep comfort or headphones block out external noises ensuring things like snoring don't disturb your sleep.
4. Mind Your Diet and Exercise
Avoid Heavy Meals: Steer clear of heavy, rich foods within a few hours of bedtime. Also, limit caffeine and alcohol in the evening as they can also disrupt your sleep.
Exercise Regularly: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
5. Use Light Exposure Wisely
Morning Sunlight: Expose yourself to natural light in the morning to help reset your internal clock. The more natural daylight you can get in the morning the better set up you'll be for the day.Dim Evening Light: In the evening, dim the lights to signal to your body that it's time to wind down.
6. Manage Stress
Practice Relaxation: Techniques like mindfulness, meditation, or gentle yoga can help calm your mind before bed.
Journaling: Writing down your thoughts before bed can clear your mind and help reduce stress.
7. Limit Naps
Short and Early: If you need to nap, keep it short (20-30 minutes) and do it early in the day to avoid interfering with nighttime sleep.8. Be Patient and Consistent
Give It Time: It might take a few days to a week to get back on track. Consistency is key, so stick to your routine even if it’s challenging at first.
By following these steps, you can gradually adjust your sleep routine and get back on track after the holidays. Consistency and patience are key, so give your body time to adapt.
