Summary of the case Many people change their circadian rhythm during the holiday, which can make the transition back to work difficult. Sleep researchers recommend gradually adjusting the circadian rhythm back to normal by getting up half an hour or an hour earlier each day. Exposure to natural light immediately after waking can also help adjust the circadian rhythm. Although it can be tempting to let your circadian rhythm flow freely during the holidays, it is recommended to keep it as steady as possible to avoid sleep deprivation and related problems. Young people are particularly prone to changing their circadian rhythm during holidays, which can lead to problems with concentration and mood. The summary is made by an AI service from OpenAi. The content is quality assured by news’s journalists before publication. The alarm rings at seven o’clock on Monday morning. But it’s way too early in the morning, so you snooze. You also snooze a little more, until the clock is far too late. You don’t have time for breakfast, but you hurry to work. And at work there are smug colleagues who ask far too many questions. They have too much energy and steal what little you had. Have they always been this annoying? The mailbox is full and it feels like the whole holiday is biting you in the butt. Should work for myself, you think. No one to deal with and master of your own time. But already the following week, it’s a completely different matter. You wake up with a smile on your face and can’t wait to tell your colleagues about the first funny joke your child told last night. What was the big difference? Sleep. How to turn the day around in the best way Sleep researchers Ingvild West Saxvig and Siri Waage at the National Center for Sleep Medicine (SovNo) say that it is perfectly natural to have a bit of a diurnal shift during the holidays. – But if you have woken up four hours later than usual during your holiday, it will be at least four days before you are back to where you want to be, says Ingvild. Siri Waage (from left) and Ingvild West Saxvig both went out this summer, but did the sleep-smart thing: to gradually set the clock earlier before the working week called. Photo: Ingfrid Hole Fossåskaret / news To reverse the circadian rhythm in the best way, the sleep researchers recommend taking it hour by hour, day by day. – You should gradually return to the circadian rhythm. We can’t turn around three hours in one night, says Ingvild. Since the indulgence during the holiday happens gradually, one should also gradually go back. The sleep researchers recommend that you are exposed to natural light as soon as you wake up on your own. They then suggest that you set the alarm half an hour or an hour earlier each day, until the circadian rhythm is in place. SovNo is a national research center for sleep medicine at Haukeland University Hospital. Follow the sleep researchers’ advice to avoid looking like this on Monday morning. Illustration: Alexander Slotten / news There are divided opinions as to whether one should let the circadian rhythm go completely free during the holidays. – The smartest thing is to stick to the circadian rhythm, also during the holidays. We recommend that you don’t even drift off at weekends, but that you should always try to keep as steady a circadian rhythm as possible, adds Siri. – But being able to have a few weeks without an alarm clock, I think we all benefit from it, says Ingvild. According to them, it is the youth who are the worst at pushing the circadian rhythm during free periods. Therefore, you should adjust the day gradually Sleep researchers Ingvild and Siri say the vast majority are neither a nor b people. But that approximately twenty percent of the population is in each extreme. – We also have the youth then, where we say that approximately forty percent are b-people, says Ingvild. Many b-people will probably debate that you cannot fix the circadian rhythm quickly. Because it is possible to change the day by three hours in one night. But at what cost? Ingvild and Siri say that a lack of sleep can result in you becoming more irritable, tired and less able to concentrate. Forskning.no lists these signs as the result of too little sleep over several days: A study has also shown temporary cognitive impairment with little sleep. It has been seen that people score poorly on tests of short-term memory, which is the so-called working memory. How much sleep do you need? In an news article from 2018, the sleep researcher Siri Waage refers to a study from the National Sleep Foundation, which shows how much sleep one needs: Recommended sleep for newborns is between 14 and 17 hours a day Infants between 12 and 15 hours a day Toddlers between 11 and 14 hours Pre-school children between 10 and 13 hours School children between 9 and 11 hours Teenagers between 8 and 10 hours Adults between 7 and 9 hours Seniors between 7 and 8 hours Published 10.08.2024, at 20.18
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Tips for adjusting the circadian rhythm – news Vestland
