With the Easter weekend approaching, many of us will no doubt be looking forward to long lazy lie-ins and the freedom to head to bed whenever we feel like it.
But how can we enjoy this four-day freedom without messing up our regular sleep pattern before the return to work on Tuesday? And with the clocks going forward this Sunday 27th, there’s even more reason to ensure we get the rest we need in order to compensate for the change.
With the help of our sleep experts, we’ve put together some useful tips to ensure you enjoy a happy, rested Easter weekend.
1, Try to maintain a regular sleep/wake time over the weekend – no matter what time you managed to fall asleep the night before. You can still enjoy a lie-in – just ensure its within a two hour window of your usual routine.
2, Avoid naps throughout the day as this can disrupt your regular sleep schedule. If you must get some shut-eye, make it no longer than 20-30 minutes to avoid falling into a deep sleep.
3, Relax for at least 30 mins before switching out the light for a more restful sleep. Minimise the technology and instead opt for some reading, yoga, meditation or a chat with your partner.
4, Try and expose yourself to light as soon as possible after waking, as this will help suppress your brain’s production of melatonin – the chemical that makes us feel sleepy.
At the same time, getting out into the fresh air shortly after waking is also a great way to start your day and brush off those cobwebs. If the weather is warm, try taking the family for a mid morning walk.
5, If you’re usually easily affected by the seasonal changes of the clocks (i.e. it disrupts your sleeping pattern) then try moving your bedtime forwards by ten minutes each night during the few days before.
6, Ensure your bed is as comfortable as it can be before the weekend! This particularly applies to your pillow and your mattress, the two pillars on which your body rests. If you’ve been waking up with a sore or aching neck lately, now might be the time to invest in a new pillow. Meanwhile, our range of mattress toppers and enhancers can help make your existing mattress feel like new.
7, As tempting as it may be, avoid eating chocolate too late in the evening! Chocolate contains mild amounts of caffeine, which when combined with the sugar content, can lead to a restless night.
Aim to put the Easter eggs away a couple of hours before bed, and sate those midnight chocolate cravings with a milky hot chocolate instead.