Reset your body clock in just three days with sleep expert’s simple tip

After the hustle and bustle of Christmas and New Year, normality has resumed once again with many back at work at the start of this week.

But the excitement of the festive period can mean you might be feeling a lot more tired and run-down than usual.

Sleeping patterns can also take a hit at this time of year, and there’s really nothing worse than tossing and turning all night before having to get up and face the day.

So if you’re looking for an easy way to beat that fatigue and reset your body clock, sleep experts say there’s an easy routine you can follow that takes just a couple of days to complete.

It’ll help you recover from that holiday sleep deprivation, leaving you full of energy and ready to tackle the challenges of the new year.

Martin Seeley, CEO and sleep expert at MattressNextDay, has revealed that there’s a science-backed way to reboot your system if you’re feeling sleep-deprived.

Here’s exactly how you can banish tiredness and get back to feeling like your old self in just three days.

Day one

Complete a 30-minute workout in the morning

Exercising is shown to improve your sleep quality and duration of sleep, whilst a healthy sleep cycle ensures more strength and endurance when working out,” explained Martin.

You don’t have to hit the gym – you could do an at-home workout or go for a walk instead.

Drink at least two litres of water

“Not only does keeping hydrated boost your energy but your metabolism, too. Even mild dehydration can leave you feeling sleepy and tired, whilst negatively disrupting your mood,” said Martin.

Tweak your lighting throughout the day

Light plays an essential role in regulating your body clock, also known as your circadian rhythm.

Martin said: “This signals when to be alert and when to rest, so you should expose yourself to some natural sunlight throughout the day. Then when the sun starts to wind down in the afternoon, start dimming your lights so that by the time you get to bed, your bedroom is pitch black.”

Day two

Open your curtains as soon as you wake up

“Being exposed to bright light signals your brain to stop producing the sleep hormone melatonin, which makes you feel drowsy,” said Martin.

Go for a walk

We’re all lacking vitamin D around this time of year, but even on gloomy days—exposure to natural light helps. “Just 10 minutes spent in the sun can boost your serotonin and stop you from feeling sleepy and sad,” said Martin.

Avoid alcohol

“If you’ve had a particularly long day at work, you may be tempted to have a drink; however, it helps to refrain from doing this,” suggested Martin.

“While alcohol can make you feel sleepy due to its sedative properties, it lowers your sleep quality. Research shows that people who drink before bed are likely to experience disruptions later in their sleep cycle and can lead to excessive daytime sleepiness the following day.”

Day three

Eat breakfast

Sticking to a balanced breakfast high in protein and healthy fats provides an excellent energy boost—think eggs, plain Greek yogurt, lean meats, or avocado.

Watch your coffee intake

“While caffeine can provide a short-term energy boost, it takes an average of five hours to eliminate half of the consumed caffeine—so keep this in mind,” said Martin.

Create a winding-down routine

“When you’re stressed or anxious, your body produces more of the stress hormone cortisol,” Martin explained.

“The higher the cortisol levels are, the more awake you feel—this is why it’s important to have a winding-down routine at night.” This could include yoga, stretching, meditation, deep breathing exercises or even taking a hot bath—all proven methods for relaxation.