Sleeping late on vacation? Find out why it’s important to maintain a sleep routine

During the holiday season and school holidays, everyone is looking for a way to make up for the sleep lost due to the busy routine of the rest of the year. However, increased rest can, in fact, disrupt your routine even more and even be harmful to the body.

Although falling asleep later seems like a well-deserved reward, experts say this change can cause the body to lose its temporal reference and alter what’s called the circadian rhythm. It organizes vital functions, determining hormonal flows and metabolic functioning according to the periods of sleep and wakefulness to which you are already accustomed.

Changing this routine, even if it is to add hours of sleep to your account, can curiously lead to a greater feeling of unease and stress, according to sports doctor Rodrigo Schröder, from Rio de Janeiro.

“Variable schedules can throw the circadian cycle out of alignment, causing “social jet lag” that affects mood, cognitive ability, appetite control and metabolism. People with irregular schedules often report fatigue, difficulty sleeping, irritability and even weight gain,” he points out.

Sleep metabolism

Sleep routine influences hormonal peaks. For example, hormones such as cortisol (known as the stress hormone, but which plays important functions in our attention dynamics) and melatonin (the sleep hormone) peak at specific times of the day, regulating sleep, hunger and metabolism.

Maintaining regular times for sleeping, waking, eating and exercising helps stabilize these processes, promoting well-being and preventing disorders.

“The circadian cycle controls everything, from hormonal production to the times when people can be more productive or feel more sleepy. It is our biological clock and each person has their own. If there is a temporary change, such as a change of time zone, the impacts are less. But, if it lasts longer, like on vacation, the body can decompensate and have health problems in the physical and cognitive aspects”, explains Doctor Lorena Antunes, from P&G Health.

Therefore, experts advise prioritizing regular sleeping and waking times, without trying to exceed the one-hour limit between your usual bedtime and wake-up time.

School holidays

Convincing adolescents of the importance of this sleep routine and respecting rest intervals, however, can be a challenge. The first months of the year bring freedom to students and the absence of classes removes important time markers from their routines. So it’s common for them to let activities they enjoy doing, like playing games and watching movies, stretch into the wee hours of the morning. The change seems harmless, but its impact affects children, adolescents and guardians.

Irregular sleep impairs learning and leads to even more hormonal fluctuations, already very common in adolescence, leading to mood changes that can affect the entire household routine.

Schröder therefore advises families to also talk to adolescents about the possibility of maintaining more fixed schedules during the holidays. “What is recommended is that at least a week or two before the vacation ends, you start trying to get back to your normal sleep pattern and waking and sleeping times during the week,” he says.

The doctor says that even so-called “night owls,” those who produce more at night, can improve their health by aligning their schedules with the light and dark patterns of the day. “Sleeping between 10 p.m. and 11 p.m. respects the natural rhythm of melatonin production, while the morning, right after waking up, tends to be the best time for physical activity, as the body is more alert and has adequate cortisol levels,” he says.

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When it comes to sleep quality, it is necessary to establish a healthy routine that ensures a good night’s sleep. Often, difficulty sleeping or waking up early, for example, is linked to daily habits that need to be corrected.

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A poor night’s sleep directly affects your mood and your performance during the next day’s activities. Additionally, levels of irritability, anxiety and stress can increase significantly

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Studies show that the ideal amount of sleep varies for each person, but the global average is six to eight hours per night. During deep sleep, hormones important for regulating the body are released.

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Many people sleep poorly and don’t even realize it. When in doubt, how about adopting some so-called “sleep hygiene” techniques?

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1. Create a routine: Try to go to bed and get up at the same time every day, even on holidays and weekends.

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2. Sleep a little earlier each day: take advantage of the end of vacation period to sleep about 30 minutes before the time you usually go to bed each day, until you reach the ideal time.

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3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like take deep breaths, listen to soft music, or read a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are sleepy

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4. The bed is for sleeping: never use the bed for studying, reading, watching TV, using the computer or using your cell phone. The body must understand that this is a relaxing environment

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5. Keep the room dark: Having a completely dark room, with no outside light or light from electronic devices, makes it easier to sleep.

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6. Avoid naps: Limit daytime naps to less than an hour and up to 3 p.m., so as not to interfere with your nighttime sleep.

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7. Avoid stimulating foods and drinks four to six hours before bed. The list includes energy drinks, chocolate, coffee, soft drinks, black, green, mate and mate teas.

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8. Avoid doing high-intensity physical exercise three hours before your planned bedtime. They can make a person very alert and disrupt their sleep.

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9. Slow down: Take 15 to 30 minutes before bed to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep

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10. Avoid alcohol and cigarettes: they also harm your sleep

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Gradual adaptation

To get the most out of your night’s sleep without having to lengthen it to the point of altering your body’s cycles, the experts consulted by Metropolises advises you to prepare for bed and plan for restful sleep.

Among the measures, even recommended by the Ministry of Health, experts advise not to exercise just before going to bed, because during the night the body prepares for a break in activities, and exercise can create restlessness that disrupts sleep.

“The ideal is therefore to exercise in the morning or afternoon, preferably at a fixed time, so that the body identifies a rhythm in its activities,” according to psychologist Monica Machado, specialist in therapies against insomnia.

The lights we leave on in the bedroom before bed also influence the quality of our sleep. To relax, it is best to avoid white and blue lights (including cell phone screens), preferring yellow, orange and reddish lights, which provide more comfort and allow the body to rest more naturally.

Also favor light, easy-to-digest foods, especially just before bed. If possible, avoid eating at least two hours before bed.

“Adopting new habits will lead you to a more productive and less stressful routine. If you are unable to make these changes on your own, do not hesitate to call on a specialist. Professional help can be extremely encouraging in this life turnaround,” explains Monica.