How to restore the working regime of life completely knocked down by night parties during the holidays (in the sense that it is normal to fall asleep again at 12 and get up at 7)?

How to restore the working regime of life completely knocked down by night parties during the holidays (in the sense that it is normal to fall asleep again at 12 and get up at 7)?

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answers (8)

Answer 1
May, 2021

I have tried different ways, it is really difficult - to establish a sleep regime if it is completely knocked down for several months. I can say that Evalar's tryptophan helped me - I drank it an hour before bedtime, turned off all sources of blue light, ventilated the room and read a boring book before going to bed (it also works in audio format, knocks it out with a bang)). The main thing is to get ready for bed and get up at the same time, strictly monitor this, and the regime will gradually recover.

Answer 2
May, 2021

I went to the store yesterday (count for a walk), then I came back and made some cupcakes. and then, as I screwed them with milk, so I was chopped into bed in the early evening. although before that I only fell asleep at 9 am

Answer 3
May, 2021

I'm also a fan of breaking my schedule. I read articles here, surf on VK and instagram. As a result, I fall asleep at 4-6 in the morning. Several methods helped me.

1) we get up on an alarm clock at 7-8 in the morning. We endure torment and live until 22-23 o'clock and go to sleep. The older I get, the harder it gets that way. Especially due to the fact that the sofa is a couple of meters from the workplace :)

2) We wake up on an alarm clock or when we get enough sleep, for example, I woke up at 12 today. Go to the fresh air, play sports. Come home, have dinner, take a shower, do not go online and go to bed at 22-23 o'clock.

3) Slow but gentle way. On each new day, go to bed 1-3 hours later, for example, today at 10, tomorrow at 13, the day after tomorrow at 16, and so on until you reach the normal sleep time.

I have tried all these methods and helped. Now for the second month I am tormented by the fact that I have knocked down the schedule and I am too lazy to return it to its former course;)

Answer 4
May, 2021

The people answering here naively believe that if you force yourself to go to bed on time and not be distracted by the social network, then you get tired. I also thought so before until I tried it. I even strengthened my task and decided not to open my eyes until morning. In the end, I just didn't sleep all night.

The only workable way I've tested is to complete the loop. If you just go to bed at 4 in the morning - the way for you. Just go to bed every day and later until you complete a full cycle and do not start going to bed on time. Do this not immediately, but when there are several days left. If you go to bed at 4 o'clock, then the next day endure until 8 in the morning, then until 12, until 16 and now falling asleep at 20 you can consider the regimen restored.

Answer 5
May, 2021

Try melatonin. It gently restores the desired sleep pattern. By the way, it is he who is used to combat jetlags. You can buy in stores selling sports nutrition, for example;)

Answer 6
May, 2021

We can say that you have a jet lag, only gradual. According to Wikipedia, a lot of people around the planet have been struggling with jetlag for a very long time. The experience of many years of struggle has proven the effectiveness of two methods: 1) scheduling the transition to a new rhythm using a "jetlag calculator" 2) medication trap (special pills are sold at many airports).

According to unconfirmed but widespread evidence, exercise (sports) and diet (certain foods) can help. It is advised, for example, to eat a lot of turkey in the afternoon, on which it is supposed to go to bed early, and supposedly should be defrosted by evening.

Answer 7
May, 2021

Just get up every day, including weekends, at 8 am. Even if you went to bed at 7. Once you have a vacation, there will be no senile weakness, you will suffer a day and gradually fall asleep at 12. Second, throw away everything that delays before bedtime. Interesting memos or articles can be read in the morning, and an hour before bedtime it is better not to go to gadgets at all, light inhibits the production of the sleep hormone. At this time, take a walk away from the trails and cars, physical activity during the day generally has a good effect on sleep.

When I was in Thailand, I set up a regime for 2 days, it is customary to get up at 5 and go to bed at 9 This is despite the fact that I am a night owl. In Moscow, the regime pursued me for another week, until I knocked him down with a night movie and sitting on the internet. Don't do like Anya.

Answer 8
May, 2021

There is no simple solution to this problem. Many people, like me, have long suffered from the consequences of sleep disturbance, which sometimes drag on for weeks.

What are we at. And I confirm with my experience. The most important thing is to understand that there is no easy solution, and you will have to suffer the consequences of violations of the regime, but the most important thing is to take action and overpower yourself to solve the problem, and not to wait until she decides on her own

Towards the night, at the desired time for sleep, just turn off all devices and lights, try to fall asleep. The rise is exactly 8, in my case. The most important thing is to observe the regime, even if you do not feel like sleeping, buy some interesting book and read until you pass out. The most important thing is not to go to bed on time, but to get up on time . Your body will very quickly choose the optimal sleep pattern and you will want to sleep exactly when the brain begins to demand.

And this problem cannot be solved if you get up later or earlier. And in order to get enough sleep you need to try to rest if you can't sleep at all.

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