How to Trick Yourself to Fall Asleep when Your Body Clock is Out of Whack

The holiday season is definitely upon us. And as usual, it’s not good for our sleep. With so many parties and get togethers to attend and prepare for, most of us have to sacrifice sleep just so we can get everything done. As a result, this can damage your body clock which can leave you groggy and by January.

If you can’t avoid going to bed late, the next best thing that you can do is to try to sleep earlier the next night. It can be difficult, especially if you had the luxury of sleeping in the morning or taking a long nap during the day but fret not. There are a few techniques how you can get yourself to sleep faster if you want to get your sleep back on track.

These tricks are recommended to get you drowsy with sleep in just minutes:

Grab a Boring Book

Lots of experts recommend reading a book before bed. It has several benefits, for starters. But for many, it’s the best way to unwind, especially with the help of the right title.

If you’re an avid reader, you’ll know that some books can keep you up all night which defeats the purpose of reading to lull yourself to sleep. This is why you should be able to choose a good bedtime read that is mostly boring for you.

A “boring” book doesn’t necessarily mean that your choice is useless or a bad title in general. It should only be something that’s not completely interesting to you so you won’t get so engrossed in it. This way, you can find yourself tuning out and getting more relaxed.

Repeat Certain Words

Some people say that repeating a specific word over and over can get you sleepy right away. The monotony of the activity and the rhythm involved can help you relax and doze off after a while. A few experts even say that it’s much better than counting sheep, so it’s certainly worth a shot.

Learn an Effective Breathing Technique

If you’re too wired or riled up to get to sleep, learning a breathing technique can also help. This method is effective in soothing your nerves and helping you relax.

Use a Sleep Inducing Product

There are tons of products that are designed to help you calm down and lull you to sleep. Votives are some of the most popular options for this purpose. You’ll also find creams and lotions that are said to be effective in calming you down. Some also opt for pillow packs to help them calm down.

Give them a go and find out what works for you. You might be surprised how useful they can be to help you sleep better.

Advertisements

Travel Sleep Tips and Why It’s Hard to Get Restful Sleep on the Road

Holidays are not only known for family get-togethers and some time away from the workplace. They also come with long haul trips to the provinces and nights of sleeplessness.

Because it’s already a given that you’ll lose a couple of hours of sleep during the holidays, what some people try to make amends by just sleeping on the way to wherever they’re going. Unfortunately, this doesn’t cut it as it’s nearly impossible to sleep while traveling.

Ever wondered why? Here are a few answers:

  • REM sleep paralyses your spine and muscle tone which makes it difficult to sleep while sitting up. Your spine won’t be able to hold your body up while asleep, so it’s common to find yourself getting jolted awake when you lose control of your body.  This makes it almost impossible to sleep while sitting on a vehicle.
  • A vehicle’s chair isn’t exactly what most people consider as comfortable. Being comfortable will make you feel relaxed and ready to fall asleep and that’s just hard to achieve while riding a bus, plane, or car.
  • You might feel worried about your safety. It’s unfortunate that people with malicious intents like to take advantage of sleeping individuals in public spaces, so you have to stay on your toes to keep yourself and your belongings safe while traveling. This can keep you on edge which won’t really help your sleep.
  • Your co-passengers are noisy. Not everyone can fall asleep next to a screaming child or a talkative group of people.
  • You’re dehydrated. Lots of us don’t really drink anything when traveling because of the hassle of having to go to the bathroom. Most of the time, they’re completely inaccessible, so it’s best to not just drink anything. Unfortunately, dehydration won’t just make you uncomfortable, but it also makes you feel more exhausted. These, in turn, can make it harder to get a good shuteye while on the road.

As most of us like to make the most of our time, lots of long haul travels to the provinces are often scheduled at night. This way, you can just sleep en route and then get to what you want to do in the morning when you get to your destination. While you can still sleep while traveling, it won’t be as restful as the sleep you’ll get in your bed.

So, what are you to do? Here are a few tricks that can help you manage the inevitable loss of sleep during the holidays:

Plan Your Holidays Better

If you’re traveling for an action-filled getaway over the holidays, you should make sure to plan it better. It’s best if you can squeeze in some time to actually sleep before getting on your itinerary.

You should also make sure to get some free time in the evenings. This way, you can get ample rest after a tiring day. Sticking to your bedtime is also the best way to ensure that you won’t damage your sleep habit, so try to do that as well.

Pack Your Valuables Properly

If you’re worried about losing your valuables, make sure to secure them while in the vehicle. Wearing a small bag underneath your clothing can help secure your money and IDs. If you’re carrying other valuables, safely pack it inside a bag that you can stash safely away.

Bring Pillows

The seats on most vehicles aren’t comfortable even for sitting, so if you want to sleep on them, you should at least try to make them more comfortable. Pillows are the most portable items that can help you get comfortable, so, if you can, bring one to help you get some shuteye while on the road.

Stay Hydrated (If Possible)

As mentioned above, dehydration can make you even more tired, so it’s important to stay hydrated even while traveling. Doing so can be hard if you’re going to use public transportation, though.

To avoid the hassle, you can limit your liquid intake while on the road and opt to rehydrate well once you get to your destination. If your trip has scheduled stops, you should also take full advantage of them. Rehydrating about 45 to an hour before the stop can be a good way to make sure that you’ll be able to get your fill of fluids and still make it to a comfort room when your bladder neeeds it.

Take a Premium or Sleeper Bus (If Possible)

Lots of long haul destinations are now catered by Premium and sleeper buses. Due to the size of their seats, they can be comfortable eonough to sleep in. They can be the best options if you want to make the most out of your time. Unfortunately, they’re not the cheapest options, but if you can splurge anyway, your mode of transportation is always a good place to put your money in.

If your time off from work or school will involve a lot of traveling, keeping these in mind can come in handy. They can help minimize the number of hours of sleep you’ll lose over the holidays.

How to Get Some Sleep When You’re too Spooked to Close Your Eyes

With Halloween here, it’s basically the scariest time of the year. Whether you love or hate this season, there’s a good chance that you’re a part of #TeamNoSleep. With so many ways to spook yourself silly, it’s easy to find yourself losing sleep because you can’t keep your eyes shut in fear of something lurking in the dark.

Whether you believe in the supernatural or just have a wild imagination, you shouldn’t sacrifice your good night’s sleep over the thoughts of having psycho killers, monsters, and vindictive ghosts nearby. You need your sleep, especially if you’re going to spend the whole day with family for Undas.

But how do you sleep if you can’t kep your eyes shut for longer than two seconds without freaking out? Our solution: distract yourself.

The most important thing that you have to remember when you scared yourself with all of the horror shows, movies, and stories you’ve read is the fact that all of them are just in your head. So, you need to shove the thoughts away and replace them with something else, even for just the time being.

The best distractions would be anything that can engross you and uplift your mood. For some people, cute animal or baby videos can do the trick. For some reason, watching some ball of fluff do something silly can help you relax and take your mind off things. Other funny videos can also work as those won’t just take your mind off things but can also change your mood. Watching some kilig scenes of your favorite movie or TV show can also help.

Doing breathing techniques is another highly-recommended way to calm yourself if you’ve just spooked yourself. Doing this can trick your body to relax, thus helping you settle down as you try to catch some zzz’s. However, you still have to keep your mind off the scary thoughts, so this might need a bit more willpower to work.

Lastly, cuddling in bed with a loved one is another great way that can help you forget the thing that has been scaring you. You won’t have a hard time achieving some sense of security while snuggled in and cozy under a soft blanket.

If you get scared easily but still love getting spooked from time to time, it’s very important to learn a few tricks to help you snap out of it. These three techniques are just some of the most recommended tricks by users online, so they also tend to guarantee the best results. Try some out tonight and welcome the holidays with some great zzz’s.

Post-Holiday Slump? Here’s How to Deal

With the fun few days you’ve experienced, it’s either you’re already reinvigorated to get back on track to your daily routine or you feel extra groggy after not sleeping a lot due to the hectic itinerary you accomplished while out of town. Either way, the post-holiday slump is real and your sluggishness proves it.

How do you get out of your slump and perform better? Here are two surefire ways to feel better today despite feeling so sleepy.

Take a nap.

On your lunch break today, take a quick power nap to energize yourself and get the alertness you need to get through the day. The after-lunch hours will be brutal if you’re already sluggish to begin with, so get ahead of the game and sleep some of your tiredness away. The National Sleep Foundation says that 20 minutes will already let you enjoy the benefits of napping, so gun for that. If you have more time, you can also try the 26-minute trick used by air traffic controllers, as suggested by a NASA-conducted study.

Just don’t go overboard as sleeping more will transition you to deeper levels of zzz’s and you’ll come out of it groggier and more tired. Stick to these nap durations and you can be sure to get out of your slump without a hitch.

Drink lots of water.

Being all groggy and sluggish will want you to reach out for a few cups of coffee or some sweets to help you jolt yourself awake. While this is a quick solution, it’s also not the best. It will only postpone your sluggishness and may even affect other effective techniques (like napping).

What you should do instead is to hydrate yourself by drinking loads of water. Fatigue is a symptom of dehydration, so by feeling tired and sluggish, your body could be telling you that you need more water. By rehydrating, you also get to energize your body without having to worry about crashing later on, which is common with sweets and coffee. This makes it a great way to stay awake and alert on your first day back at work after a tiring long weekend.

Get back to your regular sleep routine.

Lastly, getting back to your regular sleep routine is the best way to recover from your slump. Doing so will help you get back on track with your regular sleep schedule, letting you reacclimatize with your daily routines faster.

Article Lead - wide1005972831gm8y7uimage.related.articleLeadwide.729x410.gmxhlr.png1455773582674.jpg

The first few days back to your regular routine may be brutal, but since you had a great time, it might all be well worth it. If you don’t want to experience the same thing the next time you go on a holiday, you should plan ahead with these tips and stick to your regular sleep schedule even while you’re away.

Why You Should Include Sleep to Your Holy Week Plans

The Holy Week is one of the most highly anticipated dates every summer as it gives most of us a few days off from work and school. Most families spend it together, whether at home for some quiet time or traveling to visit relatives or new sites. Whether you already have a packed itinerary or you’re still thinking of ways to spend the free time the holidays will bring, may we suggest that you squeeze in sleep in your plans?

While catching up on sleep on the holidays isn’t exactly something that will let you pay off your sleep debt, it can still be a great way to reset your body and get you started on sleeping better. Experts even say that sleep is the best thing that you can do on your vacation as it helps you relax better so you can doze off easily and without having to stress about getting ready to go and battling the commute the next morning, you can feel better rested by the moment you get up.

If you’re planning to do a spiritual take on this holiday, sleep is still a great thing to include in your plans. as the 1 Corinthians 6:19-20 New International Version (NIV) says:

19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

Sleep is a great way to take care of the body, so by doing yourself a favor and getting some zzz’s this holiday season, you might just be able to do something for your health and spirit.

592535922ed73d2c2564d72a4d91629e

Gear Up for the Holidays by Getting More Sleep Now

gear-up-for-holidays-banner

We all know that in the Philippines, the start of the “-ber” months signals the beginning of the Christmas season. This holiday has the longest duration in the country and all the Christmas songs that start playing even before the Halloween is a good sign of this.

And since the holidays are also the biggest reasons why most of us lose a good amount of sleep, we’re here to help you out in finding ways how to get a good amount of zzz’s no matter how many parties and get togethers you might have scheduled.

Gearing Up for the Holidays

So how should you get ready for the upcoming holidays? Here are some tips:

1. Don’t wait ’til the last minute.

If you need to shop for gifts, send out cards, or deck the halls with boughs of holly, do it now. Or at least get started already. For some experts in doing a lot around the holiday season, mid-November is already pretty late for getting a lot of things done, but it’s still much better than having to do last minute everything by the start of December.

2. Create a schedule and stick to it.

Discipline is essential if you’re very busy. You may feel tempted to skip a few things on your sched, but if it will only come back to haunt and rush you, it’s not worth the hassle. Do it now if you already have it scheduled and then relish in the free time you could have if you’ve accomplished everything in advance.

3. Prioritize!

With just one body, two hands, two feet, and 24 hours in a day, it’s definitely impossible to do everything at once. Prioritize the tasks that needs doing and maybe delegate a few to someone else. If it’s a menial task, maybe your partner, assistant, or kids can already take care of it.

4. Don’t stress yourself out too much.

As the song goes, “whatever will be, will be.” Don’t fret if you still haven’t done a few things on your list. It might even help you realize if a task is worth doing.

5. Don’t miss a wink of sleep.

The holidays will mean a lot of late nights with the family, so bank on a few hours of sleep while you still can right now. This way, you won’t build a massive sleep debt by the start of the new year.

holiday sleep puppies

These are just a few things that you can do to start gearing up for the holidays. Try them out and save yourself from the possible grogginess you could experience after the holidays.

Surviving the First Workday after the Long Weekend

long-weekend-banner

On the morning after a long weekend or holiday break, the hardest thing to do is get out of bed to go to school or work. You’re surely still reeling from sleepiness by the moment you’ve stood up and worked your way out of the bedroom. If you’ve spent the long weekend going to bed in the wee hours and sleeping in during the day, you’re bound to feel groggy and sluggish the whole day. It’s what sleep deprivation and a messed up sleep schedule can do.

So, how do you survive this day? Here are some tricks.

1. Get some sun.

If you’re feeling really sleepy, go outside a bit and enjoy some sunshine. The light and warmth of the sun will help wake you up and tell your body that it’s already day time, so you have to be fully awake.

2. Eat breakfast.

Grabbing a nice hot meal in the morning is also a good way to tell your body that it needs to wake up now. It will also help power you up and give you energy for the day.

3. Time your meals.

Make sure to eat on time so you can set your circadian clock accordingly.

4. Don’t drink anything with caffeine later than 3 pm.

Caffeine could stay in your system for a couple of hours and that can rob you of your chance to get sleepy early tonight. Skip the afternoon cup of coffee or the large soda after 3 pm.

5. Take a nap.

If you’re already trying too hard to keep your eyes open after lunch, take a 20-minute power nap. Make sure to do it before 2 pm, though, so it won’t affect your sleep tonight.

6. Drink lots of water during the day.

Keeping yourself hydrated during the day time will help you stay awake, energized, and alert so make sure to drink lots of water the next day you’re back at work or school. It’s also a great way to rehydrate and get your body back in track after staying out on All Saints’ Day or after long hours of traveling.

7. Go to bed on your regular bedtime.

Since you’ll need to reset your sleep, you don’t want to go to bed too early as that might only result to oversleeping. Hit the hay at your regular bedtime so you can set your Circadian rhythm again to your usual schedule.

yawning

These are just a few ways how you can survive your first day back at work after a long weekend. We hope you find it useful in powering through the day!