Can’t sleep in on vacation? Adjust your rhythm for better rest!

in collaboration with

Dr Gérald Kierzek (Medical Director of Doctissimo)

You had planned to enjoy long, restful nights during this vacation, but your internal clock is playing tricks on you and you find yourself with your eyes open at 7 a.m. even though you went to bed late. How can you change your rhythm without getting upset during your few days off?

Better rest does not mean longer

For Dr. Gérald Kierzek, medical director of Doctissimo, the key is not to aim for a later wake-up time (9:30 a.m., 10 a.m.?) but “to gradually adjust the sleep rhythm to sleep more without compromising the habit of getting up early.”

The secret would therefore be to sleep better, not to aim for a lie-in at all costs. How can we achieve this?

5 tips for sleeping better on vacation

• Make sure you respect your natural sleep rhythm. No need to force yourself to sleep in. “If you usually wake up very early, try going to bed gradually earlier, shifting your bedtime by 15 to 20 minutes each day until you find a rhythm that allows you to get enough sleep.” advises our expert;
• Establish a calming ritual before bed to signal to your body that it’s time to sleep.”This may include relaxing activities such as meditationreading or drinking herbal tea”;
• Reduce consumption of caffeine and other stimulants after 3 p.m., and avoid computer or television screens just before bed;
• Make sure your bedroom is conducive to sleep, with a pleasant temperature (around 18°C) and a minimum of light and noise;
• Expose yourself to natural light in the morning to help regulate your body clock and promote better sleep the following night.

This should be enough to get some rest during this well-deserved vacation!

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