It can be tricky to adjust your sleeping pattern when the clocks change – but one expert has revealed some of his top tips for boosting energy levels during the colder months
As clocks go back this weekend, it can take some time to adjust again to your sleep routine – however there may be one trick to help get yourself back on track.
You may have already noticed the nights getting darker quicker and the mornings are a little bleaker, and on Sunday October 26, the clocks will go back an hour.
As the days get shorter, colder and darker it can be hard to keep your energy levels up in the day. However stress management expert Sam Wones has shared some top tips for staying sharp – including a tactical short nap.
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He told online learning platform Study Dog that a 20 minute nap is “optimum” as anything past 30 minutes risks waking up in a deep sleep. The expert said it’s normal to have an afternoon slump as it’s a “ natural feature of your circadian rhythm”. There is a normal dip in energy and focus and it typically hits between 1 and 3 pm, or 7 hours after waking.
“Napping is frowned upon in a productivity-driven society, but it’s how we’re hardwired. Use it tactically to increase your capacity and output,” he further noted. “If napping isn’t an option at this time, perhaps just be gentle with yourself. Plan in your lunch break here, or step outside for fresh air or a walk, or focus on less taxing work.”
If you can’t nap, Sam advised to always prioritise sleep at night and said seven and a half hours of sleep is ideal. “Sleep deprivation is a downward spiral with a myriad of health risks beyond just brain fog,” he added. Research suggests that sleeping over nune hours can have similar detrimental effects.
Hydration is always key according to Sam who said: “Dehydration is one of the biggest causes of daytime grogginess, and even mild dehydration can drastically disrupt cognitive function. Try to introduce electrolytes and minerals to your daytime water.”
He also suggested to eat high-protein meals with slow-release carbohydrates to keep your energy levels up as blood sugar levels have a profound impact on focus, attention and output. “A personal favourite for sustaining blood sugar whilst satisfying a sweet tooth is dates with butter and salt.”
Screens can also have an impact on our energy too, so it’s important to move away from your screen from time to time. “Breaks are a tool, don’t think of them as an avoidance” the expert chimed. “Different rest periods work for different people, but ratios that do get suggested are (work: rest) 25:5, 50:10 or 90:15.
“For your breaks, look away from a screen. Break the tunnel vision. Move your head side to side. Move your eyes, your body, and stretch.”
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