Bye bye sleep deprivation? This schedule will take you to dreamland

Almost 50% of the population is not satisfied with their night’s sleep. Are you also yawning behind your screen? With this handy step-by-step plan you can reset your energy level and sleep pattern in just three days!

Day 1 (Saturday)

 
– Staying in bed for up to 10 hours gives your body a chance to rest well, without disturbing your internal clock.
– Use your time to cook a healthy meal. No inspiration? Take a look between our recipes!
– Change your regular cup of coffee to a glass of water with a slice of lemon, which will boost your metabolism.
– Try drinking just one glass of alcohol today, well before bedtime.
– Fact: the weekend always passes too quickly. Make use of those few free hours to go to the gym. Take that challenging lesson in aquajogging, take a brisk walk or leave your car parked and take your bike on a shopping trip.
– Try to get back in bed before eleven o’clock (without a smartphone!).

Day 2 (Sunday)

 
– Prep yourself for a new working week by setting your alarm a little earlier (around eight o’clock should be perfect).
– In terms of nutrition? Focus on slow carbohydrates, fruits and vegetables. Find out which food gives you energy and respond to this with future shopping lists.
– Brainstorm about a meal plan for the whole week, so you can be sure to save time and stress.
– Two words: no naps! Your sleep rhythm will be disturbed and you can start all over again. Still hard to keep your eyes open? Then take a short power nap of up to 20 minutes.
– Ready for a new working week? Then make sure you’re under the wool by eleven o’clock.
– Tip: a ‘white noise’ playlist or high-quality earplugs ensure a quiet night.
 

Day 3 (Monday)

 
– Get up between six and seven o’clock and start your morning pro-actively. This works best if you leave the snooze button for what it is!
– Yoga, a full breakfast or a cold shower will get you ready for the day.
– Get your metabolism going with a healthy lunch full of fruit and vegetables.
– Try walking around the block during lunch, take the bike to work or take ten minutes off in the evening for a short yoga session.
– Tired after a busy workday? Eleven o’clock (just like weekends) is the perfect guideline for a healthy night’s sleep.
– Attention: put your smartphone aside half an hour earlier. Blue light inhibits the production of melatonin (aka our sleep hormone). Sleep well!

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