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9 Practical Hacks to Break Free From Holiday Sleep Cycle

Who doesn’t love the idea of holidays? No one. In fact, most people wish to have an extended holiday vacay forever. All of us love the idea of taking a holiday break to de-stress and unwind from the stressors of work, school, and other life battles. The only drawback here is that at the end of the week, you have work or studies and you need to do it.

The holiday season is about to end which means most of us will head back to work or school by next Monday. And this switch from fun to formal distorts sleeping patterns even among the best sleepers. It drains you in the morning but frustratingly makes you unable to doze off at night.

The Truth About Holiday Blues

Most people presume that holidays are the perfect time to catch up on missed nights of sleep, but despite the luxury of long naps, it’s unlikely that a holiday period will refresh your mentality and body.

According to Dr. Neil Stanley, a renowned sleep expert and former chairman of the British Sleep Society, the culprit is those lovely siestas, holiday lie-ins, and fun-packed late nights. These activities alter your body clock which makes it difficult to readjust and wake up in your regular time once you’re back to the daily grind.

Dr. Stanley adds that our body loves predictability and rhythm. In fact, most drowsiness takes place because we’re bad at sticking to regular bedtimes. And holiday vacations are just an exaggerated version when schedules go erratic which lasts for several weeks.

The alteration of sleeping routine in this manner tends to leave us feeling irritable and disoriented, rather than rejuvenated.

Our Body Clock and How It Works On Holidays

The body has a very accurate natural clock and hours before you wake up. It starts to prepare like a computer booting when turned on. Your sleep becomes light, the stress hormones cortisol loose free and body temperature rises to wake you up.

However, when you’re outside of your routine, your body isn’t expecting to wake up by the time your alarm rings. It isn’t ready and is still in deep sleep that’s why you feel so exhausted when you go out of bed. So, when you wake up feeling dozy, groggy and desperate for another hour of sleep, it’s a sign that the natural rhythm of your body is out of sync.

Worry no more as there are simple expert tricks that will not only ease your body clock back into its routine but also helps you to sleep better than ever.

Go Back to Your Routine

The rule of thumb for this trick is simple – be an early bird. Go to bed earlier and get up at your normal work or school time from tonight and continue doing it for the whole weekend. By the next morning, you’ll be on your way to reset your body clock, and you’ll find it easier to get up. You’ll also find it easier to sleep if you have the right type of mattresses.

Cheat Your Clock

If you can’t help but stay late on Friday night, try going to bed a bit earlier on Saturday to return your body clock’s routines. And if it’s still not back to its normal rhythm before Sunday night and all else fails, go to bed one hour earlier to prepare your brain for the waking-time change.

Reset Your Body Clock Through Lighting Setups

You will need light in the morning to set your body’s ‘alert’ mode, so get as much sunshine outside as soon as possible after you wake up. You can also take a walk from home to your work or school. In the evening, dim subdue the lights and switch off your TV and laptop at least an hour before bed.

Do not use your mobile phones and tablets in bed as they emit a type of blue light that can trick your brain into thinking that it’s daytime. It will make you feel wide awake even though you want to wind down for sleep.

Don’t Snooze

While it’s common to feel desperate about having extra minutes of sleep during your first week back at work, pressing the snooze button is the worst thing you can do.

You may go back into deep sleep if you snooze your alarm which makes it harder to wake up, compared to the lighter sleep that occurs an hour before your body’s natural wake up time. This time, waking up again shocks your body and leaves you feeling horrible and tempted to hit snooze once again. Thus, the vicious cycle continues.

What you can do instead is to set your alarm in the exact time where you have to get up. And as soon as you can bear it, pull your curtains out and let the sunlight enters your room to let your brain know that it’s morning and jump-start your body clock.

Get the Children Back in the Routine

It’s a big myth that children don’t need a fixed bedtime and will just go to sleep when they are tired. This misconception is comparable to the assumption that children stop eating ice cream the moment they’re full! The practice of going to bed and getting up at the same time is even more essential for kids.

Children need to get more sleep compared to adults because it’s crucial to the development of their brain and body. Those who sleep longer have been found to have better class performance and are more likely get a healthy weight. One study even reveals that children who get less than six hours of sleep per night have 30% more probability of obesity.

Try to Neutralize Natural Aging

According to the study conducted by Harvard University, there’s a scientific reason why people find it harder to sleep as they age. The answer is because we lose the brain cells that turn off our thoughts and make it easier for us to sleep. However, a natural approach can compensate for it.

The study facilitated by Louisiana State University found out that drinking cherry juice twice a day within two weeks helps lengthens sleep time by almost 90 minutes among adults who suffer from insomnia.

It turns out that cherries contain high levels of melatonin, a sleep hormone which signals your body when it’s time to sleep together with tryptophan, a precursor to serotonin which aids snoozing.

Schedule Your Meal Time

According to research, eating may affect your internal clock. Apart from keeping a fixed bedtime, scheduling meal times helps you handle changes in work schedules and time zones. So, you must aim to eat at a scheduled time every day to regulate your sleep and keep your internal clock steady.

Eat the Right Bedtime Snack

Scientists found out that a  handful of Brazil nuts and glass of milk could help to improve sleep.

According to the experts from Pennsylvania University who study about sleep patterns and diets of more than 4,500 adults, they found certain acids and minerals that help improve your sleeping cycle. In particular, the potassium and selenium found in Brazil nuts contribute to a better sleep, while the dodecanoic and butanoic acids found in milk regulates unbroken sleep patterns.

They also advise avoiding butter and cheese, along with drinking too much and eating salty foods close to bedtime, as these factors contribute to poor quality of sleep.

Turn Off Your Gadgets

Most people become too dependent and obsess with their gadgets which only leads to inadequate sleep. Experts advise that instead of monitoring your sleep every second, getting into bed a bit earlier is a better option.

Takeaway

People have different adaptability, and resetting body clock is no different. While the tricks above help in bringing back your natural circadian rhythm after a weeklong holiday break, you still need to exert effort to make them work. And now that your vacation is almost over, it’s about time to make ends meet again and get back to work.

Author’s Bio:

Leslie Wyman is a writer by profession who loves to write just about anything related to travel, health and lifestyle. Apart from writing, she is also a sports enthusiasts and loves baseball in particular.

Posted by - October 2, 2017 at 11:10 am

Categories: Guest Posts   Tags:

4 Ways to Maintain Patient Anonymity

In this day and age, technology has become both a boon and a bane.

 

It has made our lives much easier with all the gadgets allowing us to finish all our tasks within a shorter period. All kinds of information have also become readily available to us, making communication so much faster and easier. However, with the ease of communication, as well as the many new online tools, problems or issues with privacy have come about in many industries.

 

In the healthcare industry, confidentiality and anonymity of the patients are crucial. Should the information a patient gives to their doctor come out, this would cause a major problem for the physician—in terms of credibility.

 

Use a Good System for Data Safekeeping

 

As patient data is highly confidential, it is imperative that healthcare practitioners and institutions invest in a good software or system where all the patient data can be logged.

 

There should be several levels of security to ensure that unauthorized individuals cannot access the data. Make sure to enable passwords for accessing of data.

 

Lastly, make sure that data on your laptops or even smart phones are encrypted, so unauthorized people would not be able to have access to other information.

 

Keep Access to System at a Minimum

 

To keep the data safe and secure, do not give access to all staff—as not everyone would need to obtain pertinent patient information. Just designate certain persons who can access the data in the system.

 

So, should the information leak out, you’ll easily be able to pinpoint the possible source of the data leak. Aside from giving certain people access to the system, make it a point to limit the number of computers with access to the data, to track easily the number of individuals who have accessed the data.

 

Conduct Medical Audits

 

Similar to financial audits, it is essential also to conduct medical audits, as this would enable you to see the flow of your system, as well as any flaws in the system.

 

You’ll also be able to see as to whether everyone can follow the system properly. It is good to conduct an audit regularly, such that any possible abuses could be nipped in the bud right away.

 

 

Implement Strict Policies for Internal Control

 

It is essential that you can make use of a good system to keep information highly secured. But it is more important that all the staff members are trained properly.

 

Strict policies should be implemented to ensure that there is a good and smooth flow of administrative policies. Make sure that your employees are properly oriented regarding how to handle patient information, and that they should never discuss any of the patients’ information in a public setting.

 

For safe keeping, all the patient records should be locked up, and access to them should be restricted to a few staff members.

 

As patients are the bloodline of the healthcare industry, their particulars should be treated with much care, as to maintain good relations with them.

But with the online systems, extra measures should be taken to maintain the anonymity of the patients and keep your patient support services on top. For those in the healthcare industry, here are some ways on how patient data can be kept safe and secure.

Posted by alleliaspili - October 24, 2015 at 12:17 pm

Categories: Guest Posts   Tags:

Going Back to Our Roots

Modern age problems:

The age that we live is called as the modern age where everything is available with the click of a button. All things bought on the internet. Gadgets and machines do the toughest and time consuming jobs for us. So, we are actually sitting in a posh couch enjoying all the modern marvels and having fun looking at what we have achieved over the past century. But many centuries before that, was the age of our ancestors who depended on hunting and gathering to find food, fight their way to home and could not store it for lack of refrigeration facility. We, on the other hand store our fridges full of food and mostly junk food and fast food and we just open the fridge to eat. This has set in a nasty disease called obesity which makes good looking people look horrible and old all at the same time. We can change it and bring back our former healthy self and here is the help you need.

The diet:

The diet method that we are talking about is called as the paleo diet in Holland which has come as redemption from all the evils of overeating and craving for sweets and high calories carb binge eating habits. The diet does not ask you to starve yourself or exercise heavily and sweat out at the gym and run for your life to get in shape and all those other things we do in desperation. Desperation is all that we get and the weight climbs back in no time at all.

The recipe:

The recipe here is to follow a natural diet which consists of all fresh fruits and vegetable, and green leafy vegetables and fibre rich food which will help us to feel full and at the same time reduce weight without much effort. There are many recipes available to have you excited and not to get bored for the same food each day. There are at least twenty and odd breakfast, some twelve lunch and equal number of dinner recipes which can be followed and do it in an interesting manner.

It is different:

This diet does require you to do heavy exercises or use any machines or devices which you have purchase shelling out so much money. Here whether you reduce weight or not, you definitely will reduce your wallet to a size zero. There is no problem of regaining the weight and there is no craving for sweets and other fast food items. You feel so full that you would not need more to feel satisfied.

Testimonials:

Many have tried the diet combination and have come to tell happy reviews and feedback about the diet plan. Some of them are very happy to have dropped at least two dress sizes. Some have lost more than twelve pounds in just some week’s time. This is not a time limit plan. It is a way of life which you will have to follow all through your life. This is in fact a faster yet efficient way of reducing weight and a rational approach to the whole objective. It has to be followed seriously and if you turn you r back from this then you know what the result would be.

Since this is a new way of life that you have chosen, you must not give in to all the temptations that exist in a fast food joint and the taste of the food there. You will have to forget those unhealthy habits and embrace the new in all seriousness.

 

 

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Posted by - June 10, 2014 at 1:44 pm

Categories: Health Information   Tags: