Catching Up On Sleep: Strategies For A 48-Hour Slumber

Sleep is essential for our physical and mental well-being, and most adults require about 7-9 hours of sleep per night. However, due to various reasons, some people may find themselves wanting or needing to sleep for an extended period, such as two days. While sleeping for two days is not recommended and can have negative effects on your health, there are certain steps you can take to increase your chances of achieving this. Firstly, it is important to clear your schedule and create an environment conducive to sleep. This includes making your room dark, comfortable, and free from distractions, such as electronic devices. Secondly, you should aim to increase your sleep drive by skimping on sleep beforehand, although this should be done with caution. Engaging in exercise and eating a filling meal before your sleep marathon can also promote deeper sleep. Finally, it is crucial to prioritize your health and well-being. Sleeping for an extended period can have negative consequences, so it is important to listen to your body and not force yourself to stay in bed if you are experiencing discomfort or other negative symptoms.

Avoid caffeine and large meals

Caffeine is a stimulant that can affect your sleep in three ways. Firstly, it can make it harder to fall asleep. Secondly, it can cause you to sleep more lightly and wake up more often during the night. Thirdly, it may make you have to get up to go to the toilet during the night.

If you are trying to sleep for two days, it is best to avoid caffeine for at least 4-6 hours before going to bed. Some sources recommend avoiding caffeine after 2 pm, while others suggest that you should not consume caffeine after lunchtime if you have sleep problems.

Caffeine is found in many common foods and drinks, including tea, coffee, chocolate, and cola drinks. If you are trying to cut down on caffeine, be aware that withdrawal effects may include headaches, tiredness, and anxiety. Therefore, it is best to gradually reduce your caffeine intake.

Exercise and eat a big meal the day before

If you're planning to sleep for two days, it's important to note that this is not something the body is designed to do. However, exercising and eating a big meal the day before can help you achieve this. Here's a plan for how to do it:

The Day Before

Exercise

Get a good workout in, but not too close to bedtime. Daily exercise has many benefits for your health, and it can also help you sleep better. Aim for at least 20 minutes of exercise each day. However, avoid intense exercise close to bedtime as it may hinder your body's ability to settle down before sleep. Working out in the morning or afternoon is ideal.

Eat a Big Meal

Eat a filling meal before you go to bed. Eating a big meal can make you feel drowsy and help you fall asleep faster. Meals that contain tryptophan, found in turkey and fish, and carbohydrates tend to make people sleepier. Just make sure to give yourself at least an hour or two to digest your meal before bedtime to avoid any digestion problems. Also, avoid caffeine and alcohol as they can disrupt your sleep.

The Day of

Create a Comfortable Environment

Make your sleeping area as comfortable and relaxing as possible. Adjust the temperature to a cool setting, somewhere between 65-72 degrees Fahrenheit, as sleeping in a cool room is generally easier. Make your room as dark as possible by using blackout curtains or a sleep mask to block out any light.

Clear Your Schedule

Make sure you have no commitments or plans for the day. Knowing that you have nothing to do will help you relax and sleep better.

Have Everything You Need Within Reach

Gather everything you'll need for the day, including entertainment, so that you don't have to get up and interrupt your sleep.

Remember, sleeping for two days is not something you should aim to do often, and it's important to prioritize your health and well-being.

Create a comfortable environment

Creating a comfortable environment is key to getting a good night's rest. Here are some tips to create a soothing atmosphere to enhance your sleep experience:

Temperature Control

A cool bedroom can promote better sleep. As you drift off, your body temperature naturally decreases, facilitating the sleep process. The ideal temperature for most people is between 65 to 68 degrees Fahrenheit (18.3 to 20 degrees Celsius). However, the optimal temperature varies slightly from person to person, so you may need to experiment to find your perfect range.

Darkness

Keeping your bedroom dark is crucial. Light suppresses melatonin production, a hormone that promotes sleep. Use blackout curtains or shades to block out light sources like streetlights. You can also wear an eye mask to ensure darkness. Additionally, reduce your exposure to blue light from electronic devices, as this type of light is particularly disruptive to your sleep.

Noise Reduction

Minimizing noise is essential for a peaceful sleep. Consider using a white noise machine or a fan to block out disruptive sounds. Position your bed away from shared walls and windows to reduce noise intrusion. If possible, keep the TV off, as sudden changes in volume can make it harder to fall and stay asleep.

Comfortable Bedding

Choosing the right mattress, sheets, and pillows is vital for a good night's rest. Select a mattress that suits your sleep position and body temperature. For example, if you tend to sleep hot, choose a mattress that promotes airflow. Opt for a comfortable pillow that supports your neck and back. Finally, select sheets and blankets that feel pleasant to the touch and regulate your body temperature effectively.

Soothing Aromas

Certain scents can help you relax and prepare for sleep. Aromatherapy with essential oils like lavender or vanilla can be calming and sleep-inducing. Add a few drops to an aromatherapy diffuser or vaporizer to fill your bedroom with soothing aromas.

Avoid bright light and noise

Light is the most important external factor affecting sleep. While it is easier to sleep when it's dark, the link between light and sleep goes deeper than that. Light plays a central role in regulating the body's internal clock, which signals when to be alert and when to rest.

• Invest in blackout curtains, which are made from tightly woven, dense fabrics that block out most outside light. These are especially important if you live in an area with high light levels, such as a city, or if you work night shifts and need to sleep during the day.
• Use a sleep mask to block out light. Look for adjustable options with a 100% blackout rate or pure silk masks that will pamper your eyes with a smooth, lush material.
• Upgrade your lights with Bluetooth LED bulbs that allow you to adjust the brightness and warmth of the bulb through your phone. Research has shown that warm temperature colours around 1900 K can help you relax and may even promote melatonin secretion for better sleep.
• Keep electronics out of the bedroom. Screen time can keep your mind stimulated, and the light from devices can disrupt your body's internal clock. If you can't avoid electronics in the bedroom, turn down their brightness as far as possible, use the ''night mode'' setting, and turn off any notifications before falling asleep.
• If you need to get up in the middle of the night, use a dim red nightlight instead of the regular room light. Red light suppresses melatonin production less than other wavelengths.
• If you share a bed with a partner who prefers sleeping with the lights on, discuss compromising on the level of dimness of the light.
• If you have to keep the TV on while you sleep, set ground rules, such as turning it off by a certain time or using the sleep timer setting.
• If you have to use your phone before bed, minimise electronic use two to three hours before bedtime. You can also use special glasses to filter blue light or try a 'night mode' setting to reduce blue light emission.

By following these tips, you can create a darker and more restful sleep environment, which is crucial for getting a good night's sleep.

Try mental sleep tricks

If you're struggling to fall asleep, there are a few mental tricks you can try to help you drift off.

One method is to distract yourself with a mental game. Pick a category, such as animals, and think of one item for each letter of the alphabet. Alternatively, try to replay all the scenes in your favourite movie in reverse order, or pick a word and change one letter at a time until it becomes another word.

You could also try focusing on an imaginary sensation. Pretend your body is gradually turning to stone from the feet up, or that you are slowly sinking into your mattress. You could even imagine that you are levitating out of your bed.

Another technique is to try reverse psychology. Pretend there's something you need to stay awake for, like an important phone call, and keep telling yourself that you need to stay awake. This can help to lessen anxiety and give your mind a chance to relax.

If you often lie awake worrying, try setting aside time before bed to make a to-do list for the next day. This can help to put your mind at rest.

You could also try autogenic training, a self-relaxation technique dating back to the 1930s. It is based on self-hypnosis coupled with progressive muscle relaxation, and produces a feeling of warmth and heaviness throughout your body, resulting in a deep state of physical relaxation and mental peace.

Finally, a simple but effective method is to try to stay awake. For those who find it difficult to sleep because they worry about not falling asleep, doing the opposite can help. Instead of worrying about falling asleep, think about staying awake. This can lessen anxiety and give your mind a chance to relax enough to fall asleep.

Frequently asked questions