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Home / Wellness

Adjusting your sleep schedule ahead of return to the office

 A long stay at home has effect on our sleep patterns (Shutterstock)

Are things finally starting to get back to normal in the neck of your woods? That interruption changed everything and now we have to readjust as many of us go back to our office settings.

Soon, the days we would just wake up, freshen up, grab a cup of coffee and slide into comfort wear as we log in to work are gone.

A long stay at home has effect on our sleep patterns. With commute out of the picture, it means we can sleep in and wake up 10 minutes right before we start working. And how awesome is to be honest?

Flexible work schedules have made it possible to sleep and wake up at whatever time we choose. That, however, changes when we get back to the office.

For a seamless transition, here are a few ways you can adjust your sleep schedule

i.Slowly adjust your schedule

Listen, there is no way you can suddenly adjust your sleeping pattern and expect it to work. You must plan ahead and adjust gradually.

Start by going to bed an hour or two earlier a few weeks prior. If you only have a few days to make the adjustments, start with 15-minute increments.

This will give your body enough time to shift to the new sleeping hours. And as you do this, make sure you get enough rest.

ii.Cut down on naps

You may have to kiss those daytime siestas good bye as you start preparing going back to work. Failure to do so will trigger sleep while you’re at the office or field rendering you unproductive.

If you must add an hour or two to your sleep time do so to compensate for the daytime naps you were accustomed to.

But if you really feel the need to shut your eyes for a few minutes, consider taking a power nap after lunch. This should happen between the two-hour afternoon window between noon and 2pm. Keep the nap short and no longer than 30 minutes.

 Plan ahead and adjust gradually (Shutterstock)

iii.Cut down on screen time

Enjoying that Netflix series? Well, you may have to make a sacrifice. Get rid of anything that stimulates your brain and emits blue light which can affect your circadian rhythm.

Switch off the TV and try not use any of your gadgets an hour before bedtime. Engage in a relaxing activity instead like taking a warm bath, a cup of chamomile tea or reading a book instead.

iv.Create the right ambience

A room that is too hot or cold will have an impact on your sleep. To be able to fall asleep you must optimize your sleep environment.

This means getting a heater or a fan to regulate temperatures, ensuring your bed and mattress are comfortable and there are no distractions. The TV and lights need to be off so you can be able to doze off.

v.Follow a strict bedtime routine

Be warned, your discipline will be tested and you may fail for the first few days which is OK. You will get the hang of it so long as you don’t give up.

A consistent sleep schedule will help reset your circadian timing. Set a time when you go to bed and wake up every day. This pattern will eventually fix your irregular sleeping habits.

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