How to reset your sleep cycle in three days

With many people heading back to work after the Christmas break, many people will find themselves grappling with disrupted sleep schedules and the dreaded ‘January Blues’.

UK Online Bed Retailer of the Year, MattressNextDay, has developed a simple yet effective three-day guide to help you reset your body clock and start the new year refreshed and energised.

How to reset your sleep cycle in three days

Martin Seeley, CEO and sleep expert at MattressNextDay, has revealed that there’s a science-backed way to reboot your system if you’re feeling sleep deprived. Studies show that it takes just three nights of high-quality sleep to recover from deprivation.

This three-day guide provides a practical roadmap for anyone looking to quickly bounce back from holiday sleep debt and combat the January Blues. Here’s how to do it, day by day.

Day one

Complete a 30-minute workout in the morning

Not what we want to hear when we’re already feeling tired, sure, but bear with us. 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. Try a low-impact pilates session or going outside for a brisk stroll instead of hitting the gym.

Drink at least 2 litres of water for an energy boost

We hear it all the time, but keeping hydrated really is key. Not only does keeping hydrated boost your energy but your metabolism, too. Even mild dehydration can leave you feeling sleepy and tired, whilst negatively disrupting your mood.

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.

If you’re struggling to sleep, try this five-minute hack

If you’re lying awake in bed tossing and turning, give this a go. Known as The Cognitive Shuffle, you should list random items in your head that are easy to visualize, non-threatening and not directly related – ie, potatoes, Tarzan, a violin. This will tire your brain out and stave off any overthinking sessions that may hinder or disrupt your sleep.

Day two

As soon as you wake up, open your curtains

Being exposed to 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 intake

We’re all lacking vitamin D around this time of year, but even on gloomy days – exposure to natural light helps. Just 10 minutes spent in the sun can boost your serotonin and stop you from feeling sleepy and sad. However, try to go for a walk that lasts as long as possible; the more you tire yourself out, the easier you’ll find sleeping that night.

If you do need to 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 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.

Avoid drinking alcohol 

If you’ve had a particularly long day at work, you may be tempted to have a drink; however, it helps to refrain from doing this. While alcohol can make you feel sleepy due to its sedative properties, it lowers your sleep quality. Research shows that people who drink before bed are likely to experience disruptions later in their sleep cycle and can lead to excessive daytime sleepiness the following day.

Day three

Eat breakfast to give yourself an energy boost

Research repeatedly shows that your diet and sleep quality are linked. You should never skip breakfast as it plays an important role in wakefulness. He recommends sticking to a balanced breakfast high in protein and healthy fats for an energy boost – think eggs, plain Greek yogurt, lean meats, or avocado.

Never drink coffee five hours before bed and stick to two coffees max

While caffeine can provide a short-term energy boost, it takes an average of five hours to eliminate half of the consumed caffeine – so keep this in mind.

Create a winding-down routine to reduce your stress hormone

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 – all proven methods for relaxation.