Arabia Weather - Ramadan nights bring with them a lot of wonderful atmospheres, as the lanterns are lit in the evening, and late-night sessions and long conversations begin between family and friends, and most people also stay up late at night in order not to miss the blessing and beauty of the nights, especially in the last period of the holy month. .
When Eid al-Fitr comes, many of us become nocturnal creatures par excellence, and after the holiday is over, it is difficult to return to the daily routine and wake up early. Which raises questions about how to resume the morning routine after the holiday period has passed. In this article, learn with us several steps that may help you regain your daily activity, or become a daytime being again.
Some experts usually recommend waking up about two to three hours earlier than usual during shift times, even if they can't get enough sleep. However, this method is not safe for people who need high concentration in their work, such as drivers, as lack of sleep can take an irreparable toll.
Instead, in Sleep: A Very Short Introduction, Stephen W. Lockley and Russell G. Foster offer an easier recipe for daytime adjustment, and they specifically target this advice to those who work sometimes night and sometimes day shifts, suggesting shifting one hour a day in adjusting their schedules. sleep.
Whatever you choose, the first step should be to decide what time you want to wake up every day, and commit to getting out of bed at this time no matter how tired you are. The next step is very important; It is recommended to be exposed to sunlight in the morning, as this enhances our ability to adjust the circadian rhythm and adapt our bodies to it, while some walking or exercise can complete this process to inform the internal clock that it is time to wake up.
Avoid falling asleep, as this often leads to undesirable results; Naturally, the body prepares to wake up hours before the usual wake-up time, which makes napping send mixed messages to the internal biological clock.
The ideal situation for those who get enough sleep is to wake up without the need for an alarm clock, and if you must use it, music can be effective in stimulating the body.
You can also promote alertness by letting natural light in. Sunlight can be stimulated to signal your brain to prepare for alertness, and if it's cloudy or dark, artificial lighting can be used to mimic sunlight.
During the day, it is good to be exposed to natural light to adjust the internal biological clock. In the evening, lighting should be gradually reduced and blue light avoided, which suppresses the secretion of melatonin and interferes with sleep.
To ensure a good night's sleep, it is necessary to regulate daily habits, such as eating, avoiding caffeine, and setting a regular bedtime and wake-up time. You should also create a calm nighttime routine to prepare for sleep, such as staying away from screens and practicing soothing activities. The bedroom should be dark and quiet to ensure comfort.
In addition, the bed should be a place for sleeping only, without introducing any distractions such as smartphones, which can negatively affect sleep. In the morning, you should create an enjoyable morning routine to encourage activity, and this routine should be adhered to even on rest days to maintain the routine and avoid resetting it again.
Read also:
Good sleep in winter protects you from diseases
What is insomnia? Effective ways to solve the problem of insomnia and get a good night's sleep
Sources:
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