More than one-third of us sleep less than the recommended seven to nine hours a night, says the Centers for Disease Control and Prevention, and it’s having real consequences. The good news is that you can make up for lost time quickly. Follow this flexible three-day guide to reset your energy.
When to wake up: 10 a.m
Getting 10 to 11 hours of shut-eye is still sleeping in!
- One hour of sleep debt requires almost four hours of sleep for recovery.
- So, sleep in – but not too long. You’ve got food to eat and a body to move!
What to eat today
Choose veggies and whole foods
- Limit added sugar and artificial ingredients
- Go easy on caffeine
- Meal plan for the rest of the week
- Buy everything you need for the first few days and pack your lunch the day before
- Refuel with foods that beat fatigue
When to sleep today: 11 p.m
Make time to unwind
- A consistent bedtime routine that starts 15 to 60 minutes before bed can cue your brain it’s bedtime
- Try a white noise machine or ear plugs
- If you’re still having trouble falling asleep, even simply turning on a fan can help
What to do today
Add an afternoon walk or workout to your schedule
- Evening exercise in the evening won’t ruin your sleep
- Prioritize sleep over hitting the gym
- Most researchers agree that how well you sleep is more important than whether or not you exercise
What to do today
Take the weekend completely off to help decrease stress and recover from physical and emotional exhaustion
- Hit the gym for a low-intensity workout
- Clean your bedroom
- A messy room can leave you feeling stressed and anxious, which isn’t ideal for restful sleep
When to sleep: 11 p.m
Set your alarm to make sure you are getting at least seven hours of sleep
- Don’t use screens an hour before bed
- Dim the lights 15-30 minutes before bed to help you fall asleep
- When you wake up, remember that you spent the last three days recovering
When to wake up: 8 a.m
With nearly 10 hours of sleep for two days, you should already feel more energetic, but don’t take it as a sign of full recovery.
- Research shows it takes at least three days to totally go back to normal.
What to do today
Avoid the temptation to nap. Naps can disrupt your circadian rhythm, or your internal clock.
- Rachel Salas, MD, an associate professor of neurology specializing in sleep medicine at Johns Hopkins Medicine, shared some tips on how to avoid napping: keep your nap to 20 to 30 minutes maximum and only indulging before 3 p.m
- Stretch or go for a walk – gentle exercises like stretching or walking can help you sleep better and fully relax
Sleeping is charging yourself with energy
You’ll know if you’re getting enough sleep when you:
- Waking up tired after several full nights of sleep can be a red flag that you may have a sleep disorder or something else going on.
- If your low energy levels are because of a lack of sleep, sleep in!
What to eat today
Add vegetables to your meals
- One of the best ways to improve your diet is to add vegetables to every meal
- Stick to one glass of wine instead of two
- Alcohol disrupts your sleep pattern and can leave you struggling to fall asleep in the middle of the night
When to wake up
Waking up at 6 or 7 a.m. will still provide you with the much-needed seven to eight hours of sleep.
What to eat today
Have breakfast – don’t skip meals
- Follow the meal plan you worked out on Saturday
- Opt for a lighter lunch – people who eat a lot at lunch tend to have a more noticeable dip in energy in the afternoon
- Avoid fatty foods like french fries, chips, and ice cream
