The festive season is a time for joy, celebration, and late-night fun—but it often leaves your sleep cycle in shambles. Irregular bedtimes, heavy meals, and screen time can make it hard to get back to a healthy routine. Here’s how to reset your sleep cycle and feel refreshed.
1. Gradually Adjust Your Bedtime
Jumping straight back to an early bedtime can be tough. Instead:
· Shift your bedtime and wake-up time by 15–30 minutes each day.
· Slowly return to your pre-festive schedule without stressing your body clock.
· Avoid sleeping in too much during the day to help reset nighttime sleep.
2. Create a Relaxing Night Routine
A calming bedtime routine signals your body that it’s time to sleep:
· Take a warm shower or practice gentle stretches.
· read a book or listen to soft music instead of scrolling your phone.
· Consider calming teas like chamomile or peppermint.
3. Limit Late-Night Eating
Festive treats are delicious, but late meals disrupt sleep:
· Avoid heavy, spicy, or sugary snacks close to bedtime.
· If hungry, choose a light snack like a banana, yogurt, or nuts.
· This helps digestion and prevents late-night wake-ups.
4. Reduce Screen Time Before Bed
Blue light from phones, TVs, and laptops suppresses melatonin, the sleep hormone:
· Try turning off screens 1–2 hours before bed.
· Use night mode on essential devices.
· Replace screen time with relaxing activities like journaling or meditating.
5. Get Daylight and Move Your Body
Exposure to natural light and physical activity helps reset your circadian rhythm:
· Spend at least 30 minutes outdoors in the morning.
· Incorporate light exercise like walking, yoga, or stretching.
· Avoid intense workouts close to bedtime—they can energize instead of relax.
6. Stay Consistent
Consistency is key to restoring your sleep cycle:
· Stick to your adjusted bedtime and wake-up schedule daily, even on weekends.
· Avoid caffeine or alcohol late in the day.
· Over time, your body will naturally fall into a healthy rhythm.
Final Thoughts
Post-festive sleep disruption is common, but with gradual adjustments, a calming routine, and consistent habits, you can restore your sleep cycle. Soon, you’ll feel energized, refreshed, and ready to face your daily routine—no more groggy mornings or late-night fatigue!
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
click and follow Indiaherald WhatsApp channel