Normally, a person needs to sleep 7-9 hours How Much Sleep Do We Really Need? / Sleep Foundation per day. If you rest less, they grow How many hours of sleep are enough for good health? / Mayo Clinic risks of diabetes, high blood pressure, heart disease and depression. But the New Year's rush is changing the usual routine. You need to have time to prepare annual reports, buy gifts for your family, choose a festive outfit and, in the end, have fun on New Year's Eve.
Nothing terrible will happen from one sleepless night, but if it becomes a habit, then there will be a shortage of it Sleep Debt and Catching up on Sleep / Sleep Foundation . And although a person may not feel sleepy, lack of sleep still reduces Sleep Debt and Catching up on Sleep / Sleep foundation mental and physical performance.
It seems that it is easy to solve the problem — you just need to sleep off the January weekend. But it is not so easy to fill such a deficit. Some researchers believe Sleep Debt and Catching up on Sleep / Sleep Foundation that a week will not be enough to fully recover after 10 days of sleep restriction.
In addition, frequent mode changes can bring down Circadian Rhythm Sleep Disorders / Cleveland Clinic circadian rhythms are a person's internal biological clock. As a result, it becomes difficult to fall asleep or you will start waking up in the middle of the night. When the holidays are over, it will be more difficult to restore the old rhythm of life.
Ideally, you need Accelerometer‑derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study / Oxford University Press fall asleep between 10 and 11 p.m. Such a schedule is associated with the lowest risk of cardiovascular disease. But even if it's inconvenient for you to go to bed during this period, the main thing is to stick to When Is the Best Time To Go to Sleep? / Cleveland Clinic a specific schedule. It is better that it does not differ much from your non-holiday schedule, otherwise it will be difficult for you to return to service in the first working week. Determine the time when you will go to bed and wake up. Set the alarm 30 minutes before bedtime so that you have time to prepare.
On New Year's Eve, few people go to bed at 11 p.m. Even if you fall asleep in the morning, don't sleep all day. Try to get up at the usual time — so you won't Napping: Do’s and don’ts for healthy adults / Mayo Clinic suffer from insomnia the next night.
After the holidays, there are a lot of delicious dishes in the refrigerator. It is advisable not to get carried away and not go to bed after a hearty dinner. Eat Is Eating Before Bed Bad for You? / Cleveland Clinic 3 hours before you go to bed.
If you hardly slept a wink the day before because of the New Year's Eve party, you can cheer up during the day with coffee. But it is important to ensure that the amount of caffeine does not exceed Sleepless Nights: How to Function on No Sleep / Sleep Foundation 400 milligrams — this corresponds to 4-5 cups of the drink. In addition, caffeine is found in tea, chocolate and other products — it also needs to be taken into account.
Try not to drink alcohol before going to bed. It enhances Alcohol and sleep / Drinkaware Snoring also has a diuretic effect, so you will often get up to use the toilet. On a festive night, stop drinking alcohol a couple of hours before going to bed. The body needs time to process it: an average hour per 10 mg Alcohol units / NHS pure alcohol.
A long day's sleep can lead to Napping: Do’s and don’ts for healthy adults / Mayo Clinic to problems at night. If you did not sleep well or little the day before, sleep for 10-20 minutes. It's not worth it anymore Sleepless Nights: How to Function on No Sleep / Sleep Foundation , because after waking up you may feel broken. It is advisable to take a nap before 15:00 in a dark and quiet room. After you get up, do not return to active activities immediately — give yourself time to wake up.
Sunlight helps Healthy Sleep Tips / Sleep Foundation regulate circadian rhythms and affects Light and Sleep / Sleep Foundation for the production of melatonin, a sleep hormone. Therefore, the best solution for the January holidays is a leisurely stroll through the frosty park. If possible, go for walks in the afternoon. And also — do exercises. They will reduce the Exercise and Sleep / Sleep Foundation the time it takes to fall asleep and improve the quality of rest. For example, moderate aerobic activities such as brisk walking, swimming and water aerobics increase Exercising for Better Sleep / The Johns Hopkins University 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, the body temperature rises, which is why the internal clock can decide Exercising for Better Sleep / The Johns Hopkins University that it's time to wake up.
If you plan to travel to a region with a different time zone on New Year's Weekend, you may encounter jetlag — a temporary malfunction of circadian rhythms. It calls Jet lag disorder / Mayo Clinic insomnia, drowsiness, difficulty concentrating and other unpleasant symptoms. To make it faster Jet lag disorder / Mayo Clinic 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 several days.
Upon arrival, try to live according to a new schedule. Stay up until nightfall, no matter how tired you are, and plan meals according to local time. Go outside in the daytime — the light will help Jet lag / NHS your biological clock is set up.
Sometimes melatonin in tablets helps to cope with the effects of jetlag, but it is better to discuss Melatonin/ NHS his appointment with a doctor. The specialist may also recommend other medications for falling asleep if the situation is serious.