In just three nights, you can reset your biological clock

It’s hard to get quality sleep, which makes us feel groggy the next morning.

In just three nights, you can reset your biological clock. A restful sleep

An expert has revealed a way to reset your body clock in just three nights if you try to get enough sleep. Martin Seeley said many people can feel tired at this time of year for a number of reasons, including the fact that their bodies won’t adjust to the time change.

Martin, owner of MattressNextDay for 18 years, said he had to go to bed at 11 p.m. the first day and wake up at 10 a.m. the second day. In addition, you should do a 30-minute workout every morning to improve your sleep, and then drink at least two liters of water throughout the day to get more energy.

Martin suggested that you should try and use the lighting, or lack thereof, to inform your mind about the different times of day. He elaborated, saying: “Light is the single most important external factor affecting sleep because it plays a central role in regulating your body’s internal clock, otherwise known as your circadian rhythm.

You should expose yourself to natural sunlight throughout the day as it indicates the times of alertness and rest. In addition, the blue light emitted by the phone screen can make you think it’s daytime, even though it’s dark outside. Therefore, you should avoid using your phone for at least three hours before you think about sleeping.”

Martin suggested that you should try the cognitive blend if you persist in not sleeping the first night. This works by listing random items in your head that are not connected to each other and are easy to visualize. He went on to say, “This will tire your brain and help keep your mind off the problems that are keeping you from sleeping.”

What liquids you should not drink

You should wake up at 8:00 AM and go to bed at 11:00 PM on the second day of your shift. Martin said: “After you wake up, open the curtains and spend at least ten minutes outside in the sun to stimulate the ‘happy hormone’.”

Additionally, make sure you time your sleep time properly. You should be alert when you start to feel drowsy and sleep immediately, as your alertness naturally decreases in the afternoon. He explained: “Make sure this is more than 8 hours before bed as it could affect your sleep.” He added that if you drink alcohol, you should only have one drink and wait at least four hours before going to bed.

Martin said he should wake up on the third day at 10 p.m., based on what time he has to wake up for work on a normal day. He said you should also eat breakfast to fuel yourself, but you should drink no more than two coffees a day and only five hours before bed.

He also explained that you should establish a routine to relax, as this will help reduce the stress hormones that keep you awake. When you are nervous or stressed, your body produces more cortisol, a stress hormone. With a higher concentration of cortisol, you feel more awake. He added: “So if you’re dreading going back to work after a relaxing holiday, you should consider trying some calming activities before bed,” according to The Sun.