How can you compensate for a lack of sleep?
Lack of sleep is something no one wants. However, not everyone can maintain a fixed resting time frame. Most of us prioritize work above everything else, including sleep. However, if you sacrifice your sleep too much, there will come a time when your body will lose its balance, leading to other serious consequences. In other words, you "ow" your body to get good sleep and proper rest.
You might think that pulling the curtains, turning off the alarm, and getting a 12-hour sleep over the weekend would solve this problem. While compensating sleep can help you quickly make up for lost sleep time, it can throw off your circadian rhythm and even make it harder to fall asleep the following night. It also means that you will start a tiring – sluggish – unproductive first day of the week.
So how not to have to make up for sleep and still stay awake and productive? span>
Start by resetting your sleep routine for a few days or weeks; preferably until you feel like your body has really recovered from the last episode of insomnia.
Please go to bed 1-2 hours earlier and wake up like usual< /b>. Besides, to avoid tossing all night but can't fall asleep, take a precaution by to bed 15 minutes earlier than normal.
If you don't have enough time in the day to get everything done before going to bed, you can strictly control each time of the day, increase your productivity to give priority to sleep. That could save you a few minutes or even hours.
Napping is also a quick way to recharge, not only for insomnia but also for normal working days. Based on how the sleep cycle works, there are two ways of napping with the most health benefits: or super-napping – power nap (10 – 15 minutes), or a full sleep cycle – full sleep cycle nap (90 minutes).
Power nap works because you only sleep during the light sleep and wake up just as you are about to enter deep sleep. You need power nap when you want to be more alert, improve your mood, focus more, and improve work efficiency.
If you have to work later than usual that day, apply full sleep cycle nap.. i> For the first hour or so you will deep sleep, after half an hour you will light sleep and will be fully awake after waking up.
Finally, if you have arranged all your time but still can't spare 1-2 hours to go to bed early in the evening or 20 minutes to take a nap, you can also sleep a little more on weekends or holidays. However, do not let yourself sleep uncontrollably. You you can sleep late, but no more than 2 hours than normal days.
In particular, if the cause of your insomnia does not come from objective factors such as work, try to find out what is the thing that keeps you awake all night. Make sure you're free from technology and caffeinated beverages within 2 hours of going to bed, check your bedroom for the right temperature and light, or if your < /span>mattress is it making you uncomfortable,…
Also, if you're having problems regulating your circadian rhythms for a long time, you should seek your doctor's advice and learn more about the disorder ” Delayed sleep disorder” to help me sleep better!
Wishing you the best rest!