Ahh, the long awaited bumper four-day Bank Holiday weekend …what are your plans?
You might be heading to a Jubilee street party with your neighbours or going for a boozy brunch with your besties - but before that, you might be planning a cheeky lie in.
But you might want to reconsider as a sleep expert has warned it might actually be bad for you to press snooze on your alarm in the morning.
Lie ins could cause damage to your sleep pattern, with experts claiming a few extra hours in bed one morning will not compensate for poor sleep during the week but may actually make you feel worse.
Instead, bank holiday over-sleepers are encouraged to get out in the sunshine first thing in the morning (let’s hope there is some then!) in order to regulate hormones and sleep patterns.
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Nick Shacklock from Online Bedrooms said: “Although having a bank holiday lie-in can be extremely tempting, switching your sleeping pattern around can have an extremely disruptive effect on your body.
“If you are a frequent oversleeper, or someone who eagerly awaits a bank holiday just so you can spend some extra time in bed, it may be a good idea to take a closer look at your sleeping habits.
“Our body clock is very important and works best when we are giving ourselves enough rest and recuperation, with consistent sleep and wake schedules.
“Constant yo-yoing in your routine can lead to lower mood, slower reaction time and less quality sleep.”
Here are tips from Online Bedrooms to prevent bank holiday lie ins:
Set up healthy sleep habits
A regular sleep routine will help encourage a healthy sleeping pattern. Try and set a time to unwind, get into bed and unplug for the day, as well as a time you will wake up and get out of bed every morning.
There are apps which can help remind you which time to go to bed, too.
If you stick to a regular routine, it will support your body’s internal clock. Irregularities in your sleeping pattern can make it tricky to fall asleep, and therefore will cause longer mornings spent in bed due to drowsiness and fatigue.
Eat healthily
Diet is a huge factor when it comes to healthy sleep habits. Foods like salmon, chicken, whole grains, leafy greens, tomatoes, carrots and nuts all supply sleep-supporting nutrients.
But, the key is to not eat any foods too close to bedtime. Fatty, spicy or heavy snacks before bed can affect sleep quality and cause your body to think it needs a long lie in to battle the tiredness.
Create a calming space
Make sure your bedroom is set up for the perfect night’s sleep.
Whether that means investing in black out curtains, getting a more comfortable mattress or bedding set, playing calming noises before bed, or spraying a pillow spray.
Make sure you keep your phone away from your bedroom too, to prevent any late night scrolling.
Get plenty of Vitamin D
Sunshine helps the regulation of hormones and sleep patterns by affecting the melatonin circadian rhythm. Your circadian clock is responsible for guiding the neurotransmitters which tell you when to be awake and when to sleep.
Being in direct sunlight early in the morning, rather than laying in bed, supports a healthy circadian clock.
Exercise
If you move your body and engage in regular activity, it can promote higher sleep quality and healthy sleep duration, helping those who over sleep to cut back on time spent in bed.
Those who are finding themselves desperate for a lie-in should consider how adding exercise into their daily routine can help them to feel at rest throughout the week, and not needing to spend those extra hours in bed.
