Get enough sleep and don’t fall off the regimen. A somnologist named 4 rules to get out of hibernation

Get enough sleep and don’t fall off the regimen. A somnologist named 4 rules to get out of hibernation

For those who have been procrastinating until the last minute.

All year long you’ve been working hard to take a vacation. The weekend has arrived, you can finally relax and get a good night’s sleep for the year ahead. But, it turns out, it is better not to do so, as then in the harsh working weekdays will not be easy to return.

doctor-somnologist, member of the Russian Society of Somnologists

To make the holidays have a healing effect on you and in the workday you returned inspired and full of energy, follow some simple tips.

A disrupted regime is also a regime

Getting up at 7:00 on the weekend will probably not work for you, just like trying to go to bed at 22:00 will not succeed. So to keep the mode of working weekdays will not work, and you do not need to do it.

It is enough just to go to bed and wake up at the same time. Try to observe the new regime: lie down and get up at the same time. Consider your sleep rate: if you’re used to sleeping 7.5 hours, there’s no need to try to get a month’s worth of sleep.

Get out of bed

To get into the habit of going to bed early, spend the day being active. Try not to sit at home and come up with things to do in the morning and afternoon.

Make a checklist of winter activities: it can be skiing or skating, a trip to the park or forest. But just a walk will also be enough. The main thing – try to spend more time in the fresh air.

Feast on the mountain, but strictly by the hour

Coffee, tea, chocolate – only in the morning. After all, these products have an excitatory effect, block the flow of adenosine, which causes excitement.

Alcohol should not be consumed, because it, like nicotine, activates the nervous system, not allowing you to sink into sleep.

Return gradually

Shortly before going to work, start to shift the mode to the usual. With an abrupt time change, the body is stressed, which can lead to headaches and a feeling of brokenness. Therefore, do it gradually, shifting your sleep schedule by 30-60 minutes every day.

Giving up a long nap on the weekend, when nothing prevents it, is very hard. But in order not to feel discomfort when going to work, it is important to control yourself and your regimen.