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Here's how to make sure you catch up on your sleep this week

Have the fear after the long weekend? Here’s how to beat it.

shutterstock_237699745 Shutterstock / Photographee.eu Shutterstock / Photographee.eu / Photographee.eu

IT’S BEEN A long weekend in every sense of the word, and many of you may be feeling a little traumatised at the thought of heading back to work tomorrow.

Sleep is an amazingly under-rated commodity – we all need it but how many of us are getting as much as we really need.

Fear not, nutritionist and health blogger Charlotte Watts (whose new book, The De-Stress Effect, is out now) has written a fantastic blog post for healthista on the subject.

So without further ado, here’s 14 tips to getting the most out of your bed-time.

Find your quiet place before bedtime

It’s a little unrealistic to think that buzzing brains can just switch from wide awake and buzzing to full on sleep-mode. Give your brain a break before you hit the pillows.

Ban the screens

Of any sort. They induce quick eye movements which wake up the brain. Candles are a-ok though for those who love mood lighting.

Keep your temperature regular

A hot bath or shower may be wonderfully soothing, but be sure to bring your body back in check before bedding down. Otherwise the drop in body temperature could wake you up.

shutterstock_306481043 Shutterstock / Lia Koltyrina Shutterstock / Lia Koltyrina / Lia Koltyrina

Get to bed by 10pm

The most soothing time of day for our adrenal glands is the two hours before midnight. And that means that’s the best time to hit the hay.

Be consistent

Your body responds to rhythm and patterns. Always get up at the same time regardless of how little sleep you may have gotten. Yes, even on the weekends.

Make your bedroom a dark one

Seratonin, a brain chemical which calms us in the evening before sleep, releases the sleep hormone melatonin, but the latter is only released when our body senses low-light levels.

Keep a diary or journal

If your mind is racing, put your thoughts on paper. It will help you empty your mind and is especially effective if you feel you have important things to remember.

Keep the bedroom free from clutter and as a sleep haven only

Your bedroom should be quiet and restful and free from distracting and distressing mess. Make sure all you do there is sleep (and other nice things).

shutterstock_277284590 Shutterstock / LightCooker Shutterstock / LightCooker / LightCooker

Wear ear plugs

If you struggle to sleep (because of a snoring partner say) ear plugs can be a very convenient solution. The wax ones are best says Charlotte.

DO NOT get up during the night

And if you do, don’t turn on the lights. The less you stimulate yourself the greater chance you have of drifting off easily once more.

If you have a digital alarm clock, turn it to face away from you

Knowing what time it is stimulates your brain. It also stresses you out if you start to think about all the sleep time you’re missing out on.

shutterstock_262865372 Shutterstock / welcomia Shutterstock / welcomia / welcomia

Waking up is perfectly fine

You are still probably getting a lot more sleep than you think. Enjoy your wakefulness and that wonderful, cocooned feeling says Charlotte. Worrying about lost sleep will just stimulate your nervous system and make it harder to drift off again.

Fantasise

A little fantasy never hurt anyone. Call to mind something pleasant or soothing, or simply relive in your mind something nice that happened to you that day.

shutterstock_284855627 Shutterstock / PrinceOfLove Shutterstock / PrinceOfLove / PrinceOfLove

Listen to something

Break out the headphones and listen to something, anything, that isn’t your own thoughts, be it a podcast, audiobook, or an Iron Maiden LP (maybe not the last one). It’ll keep the part of your brain that craves language and speech happy and let you happily drift off into nothingness.

Charlotte Watts’ new book, The De-Stress Effect, is out now. You can buy the book here

Read: How do you know whether a dog is dangerous or not?

Read: The Late Late Show is doing a country music special

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18 Comments
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    Mute Thomas Linehan
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    Apr 19th 2018, 8:44 AM

    Great pilot to land plane a hero. Great job

    59
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    Mute Deborah Blacoe
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    Apr 19th 2018, 9:52 AM

    @Thomas Linehan: She’s an ex F18 fighter pilot – one of the first female F18 pilots. Heard some of the radio communications of the flight. She sounded completely cool and in control. After the flight she spoke personally to every passenger before they left the aircraft. A wonderful pilot.

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    Mute Michael Evans
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    Apr 19th 2018, 10:45 AM

    @Deborah Blacoe: Well said! Hopefully it will shut up some of those ‘ Woman can’t fly a plane/drive a car’ idiots.

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    Mute Tomás O'Loughlin
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    Apr 19th 2018, 4:41 PM

    @Michael Evans: They still exist?!

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    Mute Dave Hammond
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    Apr 19th 2018, 9:27 PM

    @Deborah Blacoe: fantastic , but again as I commented yesterday there was a time where if there was a catastrophic engine failure of this kind that they would immediately ground the planes with these engines as its too much risk allowing passengers to fly when they dont know the cause and level of risk but it looks like they are putting the dollars before the safety !!!! They were so lucky the whole plane didn’t go down killing all on board – the business model for Southwest ( and Ryanair followed ) is that they use the same type plane for fleet and same engines – this means that the business effect of having to ground the whole airline is simply too big and costly and they are taking risks keeping these up in the air until they identify with some certainty they are safe. Remember they tested these engines a week before the crash and they passed the tests yet exploded mid air killing one and lucky to avoid a whole castrophe – pretty shameful to take such risks until its resolved – id be pretty piiiiised if I lost a family relative because the airline is taking these risks with faulty engines .

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    Mute Deborah Blacoe
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    Apr 19th 2018, 10:36 PM

    @Dave Hammond: checking engines can be done on a stepped basis. They airline is given a set amount of flying hours within which to check engines. If the check hasn’t been completed by then, the aircraft is grounded.

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    Mute Dave Hammond
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    Apr 20th 2018, 10:51 AM

    @Deborah Blacoe: the point Deborah is that this engine had been checked days beforehand and passed as safe ????? They don’t know what caused the engine to disintegrate midair ?? You are also missing the other key point – with the evolvement of low cost airline business models – the airline uses ONE TYPE of engine / plane in the fleet to reduce business complexity for parts / maintenance etc – but when there is a catastrophe like this they are unable to ground the effected planes because it means the whole fleet cannot fly – (previously they always grounded a particular plane /engine type when there was an accident / deaths …..but not now. You are falling for the spin / nonsense that they can ‘ check them on a stepped basis ??? Now Think about that for a second ?? The test that was done on this engine days before PASSED !

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    Mute Deborah Blacoe
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    Apr 20th 2018, 4:25 PM

    @Dave Hammond: I am not missing any ‘point’. I am stating a fact. I have never commented on the rights or wrongs of it.

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    Mute Kevin O'Doherty
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    Apr 19th 2018, 7:59 AM

    I think OMG’s reference is to the last picture in the article where three people are shown with the oxygen mask over their mouths, not noses and mouths as demonstrated in the safety briefings..

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    Mute Michael Lang
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    Apr 19th 2018, 8:01 AM

    @Kevin O’Doherty: it depends on the size of the mask.

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    Mute Colm O'Leary
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    Apr 19th 2018, 8:08 AM

    @Michael Lang: and what’s the excuse for having the elastic strap just dangling down rather than around their head?

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    Mute Vocal Outrage
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    Apr 19th 2018, 8:22 AM

    @Colm O’Leary: putting it on quickly? Passenger partially panicking and just placing the mask against their mouth as getting the air was their highest priority?

    You know what, who knows, and I doubt the various aviation safety ‘experts’ commenting on here know either.

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    Mute Karl Monaghan
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    Apr 19th 2018, 10:04 AM

    I just about to say – None of them have the mask over their noses!

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    Mute OMG!
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    Apr 19th 2018, 7:35 AM

    Spot the passengers who were reading the newspaper/chatting to their friends while the safety briefing was been conducted.

    Never fails to amaze me how thick some people are.

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    Mute Bingobango
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    Apr 19th 2018, 7:42 AM

    @OMG!: I’ve been on a lot of planes in my time and I’m pretty sure there has never been any instruction on what to do if you get partially sucked out of a broken window. The lady in question was wearing her seat belt so I’m struggling to see the merit of your comment.

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    Mute B9xiRspG
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    Apr 19th 2018, 7:44 AM

    @OMG!: seriously that must be one of the dumbest comments ever on this site. Show some respect

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    Mute Michael Lang
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    Apr 19th 2018, 7:59 AM

    @OMG!: frequent flyers don’t need to listen to such briefings.

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    Mute Davy MacIomhair
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    Apr 19th 2018, 8:17 AM

    @Bingobango: I could be wrong, but I think he’s talking about the fact the people in the photo don’t have their oxygen masks on correctly…

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    Mute Ted Logan
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    Apr 19th 2018, 8:27 AM

    @Bingobango: be interesting to see if seatbelt was been worn at the time and if it would have changed the outcome if it was.

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    Mute Bingobango
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    Apr 19th 2018, 8:29 AM

    @Davy MacIomhair: The plane was most likely at a safe level of flight where oxygen masks are not required. The pilot descended as soon as cabin pressure was lost, that is the procedure. There doesn’t seem to be mass hysteria or panic here so I stand by my comment and feel the original posters comment was without merit in the context of this tragedy.

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    Mute Diane
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    Apr 19th 2018, 8:36 AM

    If you read more carefully it says that seatbelt was worn by the woman sitting next to the window.

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    Mute Diane
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    Apr 19th 2018, 8:38 AM

    @Ted Logan

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    Mute Davy MacIomhair
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    Apr 19th 2018, 9:08 AM

    @Bingobango: yet the oxygen masks still dropped from the ceiling…. So what do you expect people to do… Sit there and say.
    “Hmmm.. I reckon we’re at a safe level of flight, I don’t need these masks…”

    Good man.

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    Mute Bingobango
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    Apr 19th 2018, 9:36 AM

    @Davy MacIomhair: Of course they dropped, the cabin had a explosive decompression. There is only enough oxygen for 15 minutes so I’m pretty sure they were at a safe level of flight when this photo was taken. People harping on about not listening to the safety instructions and complaining that their oxygen masks aren’t fitted correctly are just being ridiculous. Good man.

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    Mute Davy MacIomhair
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    Apr 19th 2018, 10:34 AM

    @Bingobango: but their masks *arent* fitted correctly, and you’re assuming that photo was taken at a safe level of flight. Stop assuming stuff.

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    Mute Bingobango
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    Apr 19th 2018, 10:50 AM

    @Davy MacIomhair: Can we say a prayer for all those on the flight that lost their lives due to incorrectly fitted oxygen masks.

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    Mute john brown
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    Apr 19th 2018, 4:28 PM

    @OMG!: maybee they are frequent flyers .it amazes me how many people have to be told something before it sinks in .are you one of them.I know the drill off by heart.it never changes.

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    Mute Nauris Serna
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    Apr 19th 2018, 4:34 PM

    @Bingobango: I was reading it blew at 38000ft. I’d imagine that loosing a window at that altitude would result in pretty explosive decompression.

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    Mute Bingobango
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    Apr 19th 2018, 5:13 PM

    @Nauris Serna: Exactly. Hence why the poor woman got sucked out.

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    Mute Dave Byrne
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    Apr 19th 2018, 6:37 PM

    @Nauris Serna: It blew out at FL320 or 32000 feet, In the event of such an incident/accident you decent to FL100/10000 feet were the body can breath easily without using supplemental oxygen.

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    Mute Dave Hammond
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    Apr 20th 2018, 10:57 AM

    They do have a relatively young fleet but they would be concerned that the business model they use was a direct copy of Southwest – standardise the number of planes/engine types in the fleet etc – and they should be concerned that this engine passed the safety test days before this happened ?? I would suggest they would know that the business risk is huge on two levels – one is that the public react and question / doubt or lose confidence that low cost operators model isn’t compromising the safety of passengers with how far they can use these engines etc before a tragedy like this ? And secondly that they find something what caused the accident here is some fundamental flaw to the engines that may need global mandatory grounding because their exposure would be fairly significant.

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    Mute tom McCormack
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    Apr 19th 2018, 9:40 PM

    What about our airline that flies B737s…Do they have this type of engine.

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    Mute Dave Byrne
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    Apr 19th 2018, 10:53 PM

    @tom McCormack If you mean Ryanair yes they also use the CFM engines.

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    Mute Aaron Curtis
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    Apr 19th 2018, 11:46 PM

    @tom McCormack: that aircraft was nearly 20 years old afaik..ryanair has a relatively young fleet

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