Sleep: How to Get Back into the Rhythm After Vacation?

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For many, vacations provide a true break where disconnection and relaxation fill the summer days. But they are never eternal. When the return approaches, the challenges are never far off, with one of the most common being: getting back into the rhythm after vacation.

After weeks of relaxation and escape, it is not uncommon to feel off-kilter, tired, and sometimes disoriented. Sleep, a fundamental pillar of our well-being, can suffer, disrupting our daily routine.

So, how can we reconnect with a healthy sleep rhythm and regain the energy needed to face our return to work or university with peace of mind?

In this article, we will explore practical tips to optimize the transition back to routine after vacation. If you are considering preparing for the new season, don’t miss what follows.

Respect a Gradual Transition

After a well-deserved vacation, it is tempting to extend relaxation and irregular hours. But to regain a regular sleep rhythm, it is important to make a gradual transition even before the end of the vacation.

The idea is to gradually adjust to normal hours to avoid a sudden shock upon returning home. If possible, a few days before the end of your vacation, try to go to bed on an affordable convertible sofa and wake up a bit earlier each day. For example, set your alarm 15 to 30 minutes earlier each morning to gradually accustom your body to a more regular schedule.

By proceeding gradually, you will avoid the consequences of a sudden change that could disrupt your sleep and energy for the following days.

Manage Light to Regulate Your Internal Clock

Light plays a crucial role in regulating our biological clock and has a significant impact on our sleep.

As soon as you return home, expose yourself to natural light as much as possible during the day. This helps to reset your internal clock and encourages proper synchronization with the day-night cycles.

Conversely, in the evening, it is essential to reduce your exposure to artificial light from screens. The blue light emitted by these devices can disrupt the production of melatonin, a hormone that promotes sleep. It is also recommended to turn off screens 1 hour before bedtime.

Establish a New Routine to Regain Good Sleep

A regular and relaxing routine will send signals to your body that it is time to prepare for sleep, which will promote falling asleep and improve the quality of your sleep.

You can create a sleep-friendly atmosphere in your bedroom by keeping it calm, comfortable, and well-ventilated. Turn off bright lights and create a relaxed ambiance with dim lighting.

Also, practice relaxing activities, such as evening routines that help you fall asleep. You can read a book, take a warm bath, meditate, or listen to soft music. Avoid stimulating or stressful activities, such as working on the computer or watching television.

Nutrition: A Key Element to Get Back into the Rhythm after Vacation

Nutrition and sleep go hand in hand, provided that both are balanced. In other words, good eating habits promote restorative sleep. And we know that vacations are often an excuse to eat without restriction.

So, here are some tips to regain the foundations of a balanced diet:

• Avoid heavy meals before bedtime,
• limit caffeine and alcohol consumption,
• Favor foods rich in tryptophan such as nuts, seeds, fish, poultry, dairy products, etc.
• Stay well-hydrated.

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