Strategies for reclaiming sleep after a vacation, insights from a mental health professional
In the Omsk region, residents are advised to prepare for upcoming weather anomalies, as the Hydrometeorological Center has issued a warning for September. The specific nature of these weather conditions remains unspecified, but the Center is a reliable source for such information.
Meanwhile, psychologist Leonid Tretyak offers advice for those returning from vacation and struggling to realign their sleep patterns. Desynchronosis, a shift in circadian rhythms, often causes sleep disturbances after a vacation. To combat this, Tretyak recommends several strategies.
Firstly, it's best to shift your sleep and wake times gradually, about 15 to 30 minutes earlier or later each day, to help your body clock adapt smoothly. Establishing and maintaining a consistent daily sleep schedule, even on weekends, is also crucial for stabilizing your circadian rhythm.
Tretyak advises managing light exposure strategically. Get plenty of sunlight in the morning to help advance your sleep phase if you need to wake up earlier, or in the evening if you need to delay it. Avoiding caffeine, heavy meals, and intense exercise close to bedtime, as these can interfere with falling asleep, is another recommendation.
Incorporating calming routines before bed, such as reading, meditation, or gentle stretches, can ease the transition back to a regular sleep pattern. Minimizing long or late-day naps is also important, as these can disrupt your nighttime sleep timing.
Simple and accessible remedies to help align sleep patterns include herbal preparations that reduce stress levels, according to Tretyak. Ensuring the room is cool before bedtime and hanging thick curtains in the bedroom are additional recommendations.
It's ideal to start deciding on a set bedtime before traveling, to adjust to the future schedule. Monitoring fluid intake is important, as drinking too much in the evenings can stimulate the bladder.
The article does not provide information about the potential impact of these weather anomalies on the Omsk region or any specific precautions or preparations recommended in response to these weather conditions. For more details, residents are encouraged to consult the Hydrometeorological Center.
What if science could help with sleep disruptions after a vacation, contributing to better health-and-wellness? Leonid Tretyak, a psychologist, suggests gradually shifting sleep and wake times, maintaining a consistent daily sleep schedule, managing light exposure strategically, avoiding caffeine, heavy meals, and intense exercise close to bedtime, incorporating calming routines before sleep, minimizing long or late-day naps, starting a set bedtime before traveling, and monitoring fluid intake for improved sleep.
