2 MIN READ | Mental Health

Sleep Schedule: How to Reset Your Body Clock This Bank Holiday

Cite This
, (2021, August 23). Sleep Schedule: How to Reset Your Body Clock This Bank Holiday. Psychreg on Mental Health. https://www.psychreg.org/sleep-schedule-reset-body-clock/
Reading Time: 2 minutes

Did you know that 40% of the British public suffer from sleep deprivation – putting them at risk of obesity, heart disease, diabetes, and more?

However, the good news is that further studies show that it takes just three nights of high-quality sleep to recover from deprivation. 

With this in mind, the sleeping experts at MattressNextDay have created a three-day guide to resetting your body clock this bank holiday weekend, all of which is backed up by scientific sources.

Day 1: Saturday

Today’s wake-up time: 10am

Today’s bedtime: 11pm

  • Complete a 30-minute workout, as exercise is known to improve your sleep quality and duration of sleep. 
  • Drink at least two litres of water as even mild dehydration can leave you feeling sleepy and tired throughout the day.
  • As light plays an important role in regulating your body’s internal clock, start dimming your lights in the afternoon so that your room is virtually black at bedtime.
  • If you’re struggling to sleep, try this five-minute hack: list random items in your head that are easy to visualise but not directly related – potatoes, Tarzan, a violin. This will tire your brain out and help keep your mind off issues preventing you from sleep.

Day 2: Sunday

Today’s wake-up time: 8am

Today’s bedtime: 11pm 

  • As soon as you wake up, open your curtains so that the bright light signals your brain to stop producing the sleep hormone, melatonin, which makes you feel drowsy.
  • Go for a walk to increase your vitamin D, as even just 10 minutes spent in the sun can stop you from feeling sleepy and/or sad.
  • If you need a nap, do it the right way. You should only sleep for between 10–20 minutes as anything longer than 30 minutes can risk feeling groggy as your body will have entered a deep sleep cycle. Also, never fall asleep eight hours before your bedtime.
  • Even though it’s a Bank Holiday weekend, only allow yourself one unit of alcohol as anything more is likely to disrupt your sleep throughout the night and cause excessive sleepiness the following day.

Day 3: Monday

Today’s wake-up time: 7am (depending on what time you normally get up for work)

Today’s bedtime: 10pm 

  • Your diet and sleep quality are linked, so you should never skip breakfast as it plays an important role in wakefulness. Stick to a balanced breakfast that is adequate in protein and healthy fats for an energy boost – eggs, plain, lean meat, avocado.
  • While caffeine can provide a short-term energy boost, it takes an average of five hours to eliminate half the amount of consumed caffeine – so you should never drink coffee 5–7 hours before bed. You should also keep your intake to two cups at a max.
  • When you’re stressed, your body produces more of the stress hormone, cortisol. The higher the cortisol, the more awake you feel – why is why it’s important to have a winding down routine at night. This could include yoga, stretching, meditation, deep breathing, or a hot bath – as all are proven to help you relax.
  • Steady rainfall noises help lure the brain into falling asleep as they are predictable, calming, stable, non-threatening and can block outside noises – making them the perfect sound to fall asleep to. 

Disclaimer: Psychreg is mainly for information purposes only. Materials on this website are not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on this website. Read our full disclaimer here

Copy link