With the increasing fast paced nature of our lives, we have resorted to looking for different ways to stay productive. Some of the common solutions include decreased sleeping time.
In fact, some people even believe that you become more productive if you adopt a short sleeping pattern.
Yet, many people have failed to effectively adopt this pattern whilst also ensuring they get enough rest and are not at risk of burn outs.
According to some studies, in recent years, the number of people who experience less than the recommended 8 hours of sleep has significantly risen. As a result, many people have ended up struggling with sleep disorders and chronic tiredness amongst side effects to reduced sleep time.
This doesn’t mean that there aren’t any proper methods to execute reduced sleeping cycles.
In fact, you can even make up for your lost sleep time to ensure you are energized and mentally rested without affecting your productivity.
According to recent studies, you can actually make up for lost sleep in 2 to 4 hours of more sleeping in a couple of nights.
Don’t believe it, follow the guide below and see how effective it can be.
The Sleep Recovery Solution
Many methods that facilitate “safe” and reduced sleep time have been developed over the years.
Yet, if you are looking for a method to restore energy with a sleep binge and make up for lost sleep time, the 3-day sleep fix is an excellent idea.
By the way, I made a video explaining a simple technique you can use to fall asleep in 5 seconds or so. It works, and the military use this! You can watch it on my YouTube channel or below:
The 3-day fix gives you a chance to restore energy and make up for sleep time without impacting your productivity or health. And the best part is that you only need 3 days.
The3-day routine integrates healthy sleep hygiene and health practices a to foster quick recovery.
The 3 Day Sleep Recovery Guide
The program is divided into 3 days. Proper execution of the 3-day sleep routine is highly essential to ensure you get successful results. In addition to following the sleep duration guide, the 3-day sleep routine also features other components through the day.
These components include;
- Proper diet
- Clean Environment
Doing so helps to transition your body into recovery whilst also retaining energy to get you through the rest of the week.
On the first day, you should ensure that you go to bed no late than 11 pm.
If you chose this day on a weekend or Friday, refrain from staying up late. Avoid your friends if you have to. Try meditation as a sleeping aid to help you go to bed on time.
On the first day, you should sleep for 10 to 11 hours.
If you can’t naturally wake up, set the alarm to wake you up the next day.
This means that, if you go to bed at 11, then you should wake up the next day no later than 10 am. Sleeping longer helps you to recover from deprived sleep. According to scientists, minimally, you need four hours to make up for an hour of lost sleep.
So don’t be too concerned about the long sleep hours!
Day One Diet
When you wake up the next day, maintain a healthy diet.
Go for a vegetable concentrated diet.
If you love your meats, then try to incorporate vegetables as sides on all your meals throughout the day. When you choose to go for this method of sleep recovery, you must let go of any limiting diets. This is especially important for diets that limit calories because you need to build your energy reserve.
Additionally, make it a point to hydrate throughout the day.
Doing so also helps to enhance your metabolism and energy.
You should also avoid certain food items and stimulants.
Avoid drinks such as coffee or tea, especially a few hours before you go to bed.
Alcohol can also disrupt your sleep patterns. Go for a glass or two. But no more than two glasses a couple of hours before going to sleep. You don’t want to risk waking up in the middle of the night and then struggle to go back to sleep.
Day One Tasks
Day one should be a period to relax and engage in non-work related tasks.
Avoid checking your emails, making work calls and other work related tasks.
On this day, you want to avoid stress and pressure.
Day one focuses on recovering from physical and mental exhaustion. Disconnecting from work quickly freshens up your mind and brings back energy.
On this day, you want to focus on healthy living.
However, you should also engage in other activities that will prevent your body from becoming too lax.
Hit the gym or go for a walk.
You can also try yoga.
- You can even try out cardio exercise for a more high intensity workout.
- Doing so helps to energize and relax you.
- It also helps you to sleep easier.
- Day one is also a great day to clean your living and sleeping space.
- Clean up your bedroom
- Declutter your sleeping space.
- Clear off the dust for cleaner air and ventilation in your room.
Toss your sheets into the washer to remove any dust, dirt build up and allergens.
Vacuum the floor.
Change your drapes and clean your mattress and pillows (at least once a month).
A stress free and clean space also helps you to relax and sleep easier.
Day One Sleep
On this day, you should then go to bed at around 11 pm again. Sleep for at least 9 to 10 hours. Notice that you have cut down, one hour from your sleep time. This process helps to regenerate your body strength and acclimatize you back to the short sleep cycle.
The next morning, you should wake up at between 8 to 9 am.This is the second day you’ve had more than 8 hours of sleep. Thus, you are definitely feeling more energized.
However, your journey of recovery is not yet done.
You need more time to fully recover and be well rested.
Day Two Diet
On day two, you should still stick to your vegetables and incorporate whole foods.
Limit the intake of added sugar, artificial and processed ingredients.
Limit stimulants such as caffeine. It doesn’t mean that you should totally avoid intake but regulate it. You can drink a cup or two of coffee in the morning for example.
Or go for caffeine-free tea.
Eat foods that are high in protein, antioxidants and are energizing.
Go for vegetables such as sweet potatoes.
When snacking, go for power foods such as nuts, hummus and trail mix.
Pre-planning your meals helps you save more time and prevents from skipping meals. Having a meal plan will also keep you away from unhealthy snacks.
Day Two Tasks
The number one thing to avoid is to avoid napping.
This is because taking a nap will disrupt your night sleep patterns.
If you are really tired, then go for a nap that is limited to 20 minutes.
Do so no later than 3 in the afternoon. On day two, you should also engage in light exercise.
Go for a walk for fresh air.
Stretch to keep your body calm and relax.
Do yoga again to improve your mood and relieve stress.
Doing so will also help you go to sleep easier at night.
Day Two Sleep
On day two night, you should also go to bed at 11 pm.
Ease yourself into sleep.
Read a book.
Take a warm bath.
But let the activities lead you to fall asleep at 11 pm. Remember that keeping up with precise sleep hours is important. So if you have to, get sleeping aids.
Invest in a white noise machine or earplugs.
Get a sleeping mask and blackout curtains to help create the right environment.
Get a fan if you are in a warm climate.
You should wake up 7 to 8 hours after sleep.
This means that you will wake up at around 6 to 7 in the morning.
You still get enough sleep even though the hours have dropped by one to two hours.
As your sleeping hours decrease, you may or may not struggle to wake up. Don’t be tempted to snooze! Instead, try to energize yourself with a cup of coffee or tea. But don’t be dependent on these stimulants.
Day Three Diet
You must have breakfast on day three.
This is because you want to maintain your energy. By now, you should have that meal plan to help you maintain the plan. Remember to eat healthy.
During lunchtime go for a healthy, energizing but light lunch.
If you eat heavily during lunch, you risk being groggy and tired.
You are more likely to be less energized and fall asleep is you eat a heavy lunch.
Falling asleep during the day will be detrimental to your nocturnal sleep cycle.
Thus, avoid foods that are fatty, processed and full of carbs.
Day Three Tasks
On day three, maintain a workout routine.
Maintain alight workout in particular.
Incorporate a light workout program and go for a walk after. This helps to relax your body whilst energizing your brain. With exercise, your brain is more focused and alert for impending work.
On day three, working out in the afternoon is a great idea for optimal brain energizing effects.
Yet, funny enough, if you are too tired to go to the gym on day three, a 20-minute nap is a better idea.
But stick to the rest of the schedule.
Day Three Sleep
On the third day, you should also go to bed at 11 pm.
By day three, you are getting the hang of going to bed at 11 pm.
On day three, you also maintain the 7 to 8 hour sleep cycle. On this day, you are getting into the recommended sleep duration.
Yet, not everyone needs 7 to 8 hours of sleep.
Some people are built to function on less than 7 to 8 hours of sleep.
This doesn’t mean you have a problem.
Don’t force yourself to sleep for 7 to 8 hours if you don’t need to.
However, if you have trouble waking up even after 8 hours of sleep, try to go to bed sooner. Set your alarm to ensure you get no more than 8 hours and no less than 7 hours.
Many of us are guilty of using methods that are unhealthy to garner sleep.
Does the image of your smartphone, late night movies or bright lamps come in mind?
These are the things to avoid.
Try to create a sleep encouraging environment.
Dim the lights and use opaque curtains to easily go to sleep.
After The 3 Days
On the fourth day, you should be well rested and energized to tackle the week. You are now equipped with enough energy to get back to work. Yet, it doesn’t mean that you should drop the healthy habits.
Instead, keep up the healthy regimen.
- You get 7 hours of good night’s sleep
- You eat a balanced and healthy diet with no added sugars, fats or processed ingredients
- You exercise daily
- You avoid alcohol and other unhealthy substances
As much as we think we have control over our lives, sometimes, we may slip up. And just because of this, it doesn’t mean you have to remain in shambles.
The 3-day fix proves to be an effective routine that helps to quickly get you back on your feet and energized.
And if you are a workaholic, it is also a great way to take a break from work without slacking or getting to a comfort zone.
The most important take is that no matter the priorities you have, your health and well being come first. And it begins with getting proper sleep.
The 3-day sleep routine also serves to be a safer and no risk method when compared to other means such as stimulants.
To avoid selling your imaginary dreams, the following observations will let you know you are on the right track.
You wake up easily with no alarm or snoozing
You are energized in the morning
You don’t sleep longer on days you don’t work or attend school
Yet, following the plan the right way with no results doesn’t warrant it ineffective. Instead, you may be suffering from sleep disorders. But do not make the decisions on your own.
If you encounter this, consult your physician for expert advice.