Centers for Disease Control and Prevention made a statement that more than one-third of the human population sleeps less than the seven to nine hours recommendation a night. The good news is that they can make up for all the sleep they didn’t do. Studies show that it is possible that energy can be recuperated back to normal by doing three to four nights of, well, more sleeping. Read on, as we let you in on how you can sleep, eat, and exercise while getting the most of your weekend.
Saturday: First Day
For your energy to return, avoid staying out late on Friday at all costs. We advise that you hit the bed at 11 P.M with an alarm set to go off in 10 to 11 hours.
Wake up at 10 or 11 A.M
Doing so will let you have more time for your weekend while getting 10 to 11 hours of sleeping in! A recent study concluded that having one hour less sleep requires four more hours of sleep for recovery.
Today’s Agenda: Make this weekend devoid of anything that might increase your stress levels to recover from the emotional and physical exhaustion. That means you’re not allowed to check your email; we have weekdays for that. Hit the gym or do some physical activities like walking, low-intensity yoga or even a gentle bike ride. Just enough exercise to help get you that energy throughout the day as well as fall asleep faster and sleep longer. Clean your surroundings. A messy house will leave you feeling anxious and stressed, something that doesn’t foster restful sleep. Do yourself a favor and quickly tidy it up.
Sleep at 11 P.M
Set your alarm to go off in 9 to 10 hours before hitting the sack. You still have to sleep in on Sunday for your energy to come full circle. We’re not doing 11 hours so your body can get used to waking up on seven hours of sleep before Monday.
Sunday: Second Day
Wake up at 8 A.M
With 10 hours of sleep in two days, you must feel more energetic than usual, but it doesn’t mean that your old self is back. Researchers claim that it will take at least three days for your energy to return fully.
Today’s Agenda: Create a meal plan for the rest of the week. Doing so will save precious time and also help you avoid skipping meals or buying takeouts. You can buy everything you need and pack your lunch the day before. DO NOT NAP. Avoid it at all costs since it can disrupt your circadian rhythm, but if you really feel the urge to do it then make sure to keep it to only 20 to 30 minutes max before 3 P.M.
Go for a walk or stretch.
Sleep at 11 P.M
Find time to unwind. Doing unwinding activities like reading a book, gentle stretching, taking a bath before bedtime will let your brain know that sleeping time is coming. Try wearing earplugs or listening to white noise. Sleep masks and blackout curtains are also noteworthy sleep inducers.
Day 3: Monday
Wake up at 6 or 7 A.M
You can wake up at 6 or 7 A.M, depending on your work hours. By this time, you’ll have either seven to eight hours of sleep.
Today’s Agenda: You’ll probably go to work in the morning which means your workouts/walks will be in the afternoon or later. If work is late, then you should do your physical activity in the morning. Exercising reduces the fatigue your brain gets from working as well as it makes it work better. If you don’t find time to exercise, it’s okay as long as you sleep the recommended hours. Do not compromise getting a good night’s rest over hitting the gym. If you have better quality sleep, you’ll be able to go to the gym.
Sleep at 11 P.M: An average person’s circadian rhythm is set for bed at 11 P.M and wakes up around 7 A.M. Getting enough sleep isn’t enough. It should be in sync with your circadian rhythm. Say you slept for 7 hours and it’s at least an hour late from your body clock, your body will still feel tired or sleep-deprived. You’ll know your circadian rhythm by observing how hard it was to wake up. If it felt like a task opening your eyes and standing up one morning, then it means you should sleep earlier the next day. Try sleeping in different hours at night and observe which one works best for you. Avoid exposing your eyes on any digital screens one hour before sleeping. The bright, blue-hued lights that come from TVs, lamps, and smartphones tell the brain that it’s still daytime and that it should wake up. Dimming the lights for 15 to 30 minutes before shut-eye also works effectively.
The rest of the week
You’ll know that you’re getting proper sleep if you can: Wake up without an alarm clock Don’t feel tired and sleepy during the day Don’t need the feel to sleep longer on the weekends In case you’ve tried all the advice given here, and you still don’t feel like a hundred percent, then it’s time to go to a doctor.