September is Self-Care Month, a time to focus on our physical and mental health. As we flip the calendar to a fresh page, let’s take some time to think about how we can prioritize our well-being.
Summer is almost gone, and that means it’s time to get back into the swing of things. For many of us, that means going back to our normal routine after a full season of relaxation. Keep reading to learn how to reset your sleep schedule and boost productivity, so you can feel more rested, alert, and productive during the day.
What happens to the body clock during holidays?
Your body clock is your internal system that regulates your sleep-wake cycle. It is influenced by various external factors, such as exposure to light, meal timing, and time zone changes.
Vacations can be a bit stressful for some people, especially if they are traveling abroad or have a lot of activities planned. As you already know, stress can disrupt sleep, increase heart rate, and weaken the immune system. Additionally, staying up late and drastic changes in our eating habits during summer can also impact the quality of your rest.
Signs of a disrupted sleep schedule
By recognizing the following signs, we can take proactive steps to improve our sleep schedule:
Difficulty falling asleep
Lying awake for extended periods before finally falling asleep leads to reduced sleep duration and increased sleep deprivation. Recent studies have shown that sleep deprivation or insomnia can cause the body to release more cortisol during the day, potentially to stimulate a more alert state.
Fatigue and mood swings
Feeling extremely tired during the day, regardless of the number of hours slept the night before, can be a sign of a disturbed body clock.
When you have trouble sleeping, you body produces more of the hormone called ghrelin, which makes you feel hungry and can lead to overeating and weight gain.
How to fix it
In case you are struggling with resetting your body clock after the holidays, these tips will help you in getting back on track, promoting the healthiest way to readjust.
Slowly go back to your regular sleep schedule
Don’t try to go to bed 2 hours earlier overnight. It will only make it harder for you to fall asleep.
Mindfulness for stress management
Practice stress-reduction techniques, such as deep breathing and yoga.
Reduce blue light exposure
Swap your phone for a book and avoid using electronic devices in the hour before going to bed. Consider using night mode in the evening to reduce the impact of blue light exposure as much as possible.
Create ideal conditions for sleep in your bedroom
Make sure your bedroom is dark, quiet and cool. Use blackout curtains or blinds to block out intrusive light and try to minimize noise distractions.
With these conducive elements in place, you’ll be amazed at the positive impact on your sleep quality and overall well-being. But why stop there?
Let’s not forget that at the heart of a good night’s sleep lies the perfect trio: a high-quality bed, a supportive mattress, and a memory foam pillow. Individually, these elements are essential, but together, they form a haven of comfort and peace that is unparalleled.
Your path to a well-rested, revitalized you begins here.