You went to bed late but fortunately, you are on vacation! The opportunity not to have to get up very early the next day. But at risk too, to spoil the day, getting up at 2 p.m.
How to avoid the complete disruption of your organic clock and still enjoy your free time during the day? We asked Dr. Taieb, sleep specialist.
Sleep, a crucial element for our health
“”A bad night acts as stress for the body. It disrupts brain functioning, affects concentration, and weakens our mood “he explains first of all.
Fortunately, several strategies can help you limit the damage of an offbeat night and a too late alarm clock. Here they are.
Listed and have a suitable nap
It is better to get up earlier and take a nap. According to Dr. Taieb, the nap is the most effective technique for limiting the effects of a too short night. “”It is a simple, free tool accessible to everyone … provided you respect some rules ” he believes.
Three formats can be useful to you:
- The “Flash” nap (10 min): a micro-painting to release muscle and mental tension.
- The “Power Nap” (20 to 30 min): ideal during the lunch break, it offers cognitive recovery without post-SESTE drowsiness.
- Long nap (90 min): If you have the opportunity, the long nap allows you to recover a complete cycle, but can be difficult to stall and increase the risk of inertia (groggy alarm clock).
Be careful not to take a nap after 4 p.m. so as not to disturb the sleeping in the evening. “The ideal is to enjoy the moment after the meal, until 2 pm, to rest.”
Eat light at noon
Precisely, at noon, an overly generous meal can worsen drowsiness. The ideal: a light and balanced diet, with lean proteins (eggs, chicken, legumes), vegetables and few fast sugars.
“”Avoid rich or sweet dishes that trigger reaction hypoglycemia. This causes a stroke for sure“Préaires the doctor.
Practice a gentle activity
Doing sports helps reduce stress and prepare a good sleep for the evening, provided you don’t do too much. “”Sport releases endorphins, but if it is intense, it can exhaust an already tired body. Favor walking, yoga or stretching“, Recommends Dr. Taieb.
Don’t abuse coffee
It is a current reflex: one or more coffees will be able to wake you up. But beware of timing. “”It takes between 4 to 6 hours for caffeine to be eliminated. Avoid drinking it after 1 pm if you are considering a nap “he recalls. A coffee in the morning and another after lunch will be enough.
Beware of alcohol
On vacation, we tend to drink more. “”But watch out for alcohol“warns Dr. Taieb.”The drink tends to disrupt deep sleep “.
So drink in moderation, especially at the end of the day, so as not to spoil your night.
Keep a decompression airlock
After an evening lively or rich in emotions, Dr. Taieb recommends keeping a decompression airlock before sleeping. “You just have to go to calm for a few minutes, before diving in sleep. This allows our body to calm down, before rest”.
Prepare the following night
This is perhaps the most underestimated point: recovering from a bad night goes through a good preparation of the next. Here are the reflexes to adopt:
- Choose a room isolated from noise;
- Close the curtains or shutters;
- Favor good bedding and a quality pillow.
Remember to anticipate your return
Finally, the last advice of our expert is to think of regaining his sleep of sleep, ten days before the start of the school year. “”It is important to resynchronize, while going to bed earlier each evening, in order to resume work serenely“He concludes.