A sleep expert shared a simple but effective three day routine to completely reset your body clock for more energy.
The festive lull can be a joyous time of promoted relaxation and lounging, but it can also cause disruption given the drastic deviation from regular routines. Many of us are left feeling lethargic while struggling to get to sleep each night, making the return to work and responsibilities harder to bear.
According to a recent study, ‘getting better sleep’ is the UK’s number one New Year’s resolution for 2025, with more people recognising the benefit and importance of sleep. Even slightly less traditional methods are being shared on social media in a bid to help people get enough shut-eye.
With that in mind, MattressNextDay has created an easy – and healthy – three-day guide to reset your body clock. Martin Seeley, CEO and sleep expert at MattressNextDay, shared the science-backed way to reboot your system and said: “Studies show that it takes just three nights of high-quality sleep to recover from deprivation.
“Our guide provides a practical roadmap for anyone looking to quickly bounce back from holiday sleep debt and combat the January Blues.”
According to the expert, day one includes the following steps:
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Complete a 30-minute workout in the morning
“Exercising is shown to improve your sleep quality and duration of sleep, while a healthy sleep cycle ensures more strength and endurance when working out,” explained Martin. He suggests trying a low-impact pilates session or going outside for a brisk stroll instead of hitting the gym.
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Drink at least two litres of water
Martin said: “Not only does keeping hydrated boost your energy but your metabolism, too. Even mild dehydration can leave you feeling sleepy and tired, while negatively disrupting your mood.”
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Tweak your lighting throughout the day
“Light is the most important external factor affecting sleep as it plays a central role in regulating our body’s internal clock, otherwise known as our circadian rhythm.
“This signals when to be alert and when to rest, so you should expose yourself to some natural sunlight throughout the day. Then when the sun starts to wind down in the afternoon, start dimming your lights so that by the time you get to bed, your bedroom is pitch black.”
By day two, be sure to:
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Open your curtains as soon as you wake up
Martin commented: “Being exposed to bright light signals your brain to stop producing the sleep hormone melatonin, which makes you feel drowsy.”
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Go for a walk to increase your vitamin D intake
We’re all lacking vitamin D around this time of year but even on gloomy days, exposure to natural light helps.
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Nap the “right” way
Martin explained: “You should only sleep for between 10-20 minutes as anything longer than 30 minutes can risk feeling groggy since your body will have entered a deep sleep cycle.
“Also, make sure to time your nap right. As your alertness naturally dips in the afternoon, pay attention to when you start feeling drowsy and nap straight away (if possible). Make sure this is more than eight hours before bedtime though; otherwise it could impact your sleep.”
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Don’t drink alcohol
According to research, people who drink before bed are likely to experience disruptions later in their sleep cycle.
By day three, make sure you:
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Eat breakfast each morning
It’s important never to skip breakfast as, according to research, our diets and sleep quality are linked.
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Don’t drink coffee five hours before bed – and stick to two coffees max
It takes an average of five hours to eliminate half of the consumed caffeine, so factor this in if you need a pick-me-up.
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Create a winding-down routine
Martin added: “When you’re stressed or anxious, your body produces more of the stress hormone cortisol. The higher the cortisol levels are, the more awake you feel – this is why it’s important to have a winding-down routine at night.” This could include yoga, stretching, meditation, deep breathing exercises or even taking a hot bath.