Get Back to Your Routines

Dreading feeling tired on your first day back at work after vacation? You don’t have to. Clinical psychologist and sleep researcher Dr. Mike Gradisar shares why you struggle with tiredness getting back to your routine, and how you can prepare.

Long days, late nights and lie-ins are all part of vacation. But, getting out of your sleep schedule can make it difficult when you need to return to it. There’s a reason why you’re struggling to wake up on your first day back to work, and that’s called ‘social jetlag’.

About Social Jetlag

Your body needs predictability. That’s why a sleep routine is one of the best things you can do to improve your sleep. When your body is used to going to sleep and waking up at the same time, you’ll find it easier to fall asleep and wake up feeling rested.

Sleeping an hour later on Saturday than you did throughout the week is the biological equivalent of flying across one time zone. This causes a mismatch between your body clock, also known as circadian rhythm, and your schedule, which is known as social jetlag.

So, when your routines have disappeared during vacation and you’re staying up later, it can lead to a difficult transition back to your usual schedule. 

Prepare for Your Work Wake-Up

To get ready for your return to work, start preparing at least three days before. If you’re starting Monday, then wake up early on the Friday before. Try using Sleep Cycle’s Smart Alarm to wake you during your light sleep, making it easier for you to start the day. Then, seek out bright light to assist your circadian rhythm.

Build Your Sleep Pressure

Continue to control your wake up time over the weekend to build sleep pressure for Sunday night. Sleep pressure is your body’s biological need to sleep. It’s tempting to sleep later in the run up to work, but this may make it more difficult to fall asleep on Sunday night.

It’s a common mistake to simply try and go to sleep earlier, when your body is not biologically ready. Instead, your wake time influences your bedtime via a build up of sleep pressure, so you’ll feel ready to drift off. 

Really, it’s about choosing which day you feel tired. You may spend Friday feeling sleepy, but you’ll be prepared and sharper for work on Monday. 

By focusing on waking earlier, you can help get your body back into your routine before you need to be switched on for work.