Happy Friday, all, and welcome to this week's waffle, in which we have to acknowledge that England's football team has a figurative, and indeed literal, mountain to climb in Mexico in the wee hours of Monday morning.
Meanwhile, back at home, their long-suffering supporters have lofty challenges of their own: to stay up or not to stay up? And which approach with the kids makes us a 'good' parent? And, regardless of the final result, exactly how are any of us meant to function the next day?
Sadly, there is no medical 'cure' for lack of sleep other than, erm... sleep. BUT our team of doctors wouldn't have passed medical training without learning a few tricks about preparing for an arduous night shift. Here, then, are a few nuggets on preparing for a long night and recovering ASAP the morning after...
1) Bank some sleep in advance
Technically, you can't "pre-load" sleep, but it's still worth curtailing some of your usual weekend festivities so that you at least start Sunday evening with your batteries fully charged. If you're one of those lucky ones who can catnap, 20–30 minutes on Sunday afternoon could also help, but no longer than that, so as not to disrupt your sleep later on.
2) Hydrate, hydrate, hydrate
Dehydration makes you feel sluggish at the best of times, and this weekend is another scorcher. Your first thought might be to reach for something caffeinated, but good old Hâ‚‚O should be your priority.
3) Caffeine has its place
A modest amount towards the beginning of the evening should give you an extra boost when you would otherwise be winding down. Chugging more throughout the night, when the adrenaline will already be flowing, is likely to make it even harder to snatch some zzzs at the end of the night.
4) Stay off the booze
If you're attempting 'business as usual' on Monday, alcohol is really not an option. At 'partying' quantities, the risk of still being under the influence for the commute or school run makes it a definite no-no. Even modest, non-intoxicating amounts will still compromise the quality of the sleep you get.
5) Maintain your usual mealtimes as closely as possible
Your gut will want to sleep even if you stay awake, and that 3am pizza or bowl of nachos is a fast track to reflux and indigestion.
6) Get some daylight
When you hear the alarm, haul yourself up and out into the sunlight as soon as possible — this helps stimulate powerful waking hormones and reset your body clock.
7) Anticipate and manage your cravings
Sleep deprivation disrupts your satiety and blood sugar regulation hormones. Pastries and sweets will be even more tempting than normal, but they'll only exacerbate the crashes. Limit the highs and lows by eating regular, light meals that prioritise fibre and protein. After all, this World Cup is quite enough of a rollercoaster already!
Wishing England, and all who support them, all the very best for a joyous Monday morning!
Gemma, Dr Tom Willsher & all at Winchester GP x
P.S. If your sleep patterns are already somewhat topsy-turvy, then do give us a call. There's heaps that doctors can do to (a) investigate any underlying causes and then (b) help coax you back to a place of restful, restorative sleep