After afters: how to recover from a late one

Nobody wants to feel like death after a big weekend. So what can you do to soften your landing? Read on to find out...

GIVE YOURSELF A HEAD-START
Booze dehydrates you and it wrecks the quality of your sleep. Moderate your alcohol intake by alternating drinks with softs. Or, gasp, avoid grog entirely. Give your liver a head-start by stopping boozing a few hours before you hit the hay.

Be smart about what you're putting into your body. If you've decided to take substances then test your gear for adulterants with a reagent kit or with folks like @theloop_uk.

Pro-tip: before going out, set up where you're going to sleep to be a welcoming, comfortable place. There's nothing more depressing than getting back to and waking up in a hovel.

GET SOME QUALITY Z'S
To help your brain and body's systems recover it's not only about the quantity of sleep: it's a quality game. Deep non-REM sleep is what you're after. But how to get it?

Temperature is critical. According to #science you want your room at 19.5°C for optimal sleep.

Block out light with a comfortable mask. Limit noise disturbance with earplugs.

Magnesium and 5-HTP before bed will also help you get deep. Happy Tuesdays packs have you covered for these.

GIVE YOUR BODY WHAT IT NEEDS
Hydrate. Big time. Your body needs water to flush itself of toxins. If you were paying attention you should have been doing this while you party. Continue to hydrate religiously during your recovery phase. Your electrolytes will also need topping up so get some hydration salts down you.

Eat healthy, balanced and nutritious food. Your liver, brain, muscles and nervous system need the right fuel to function well. Swerve anything too carb or fat heavy as this will mess with your sleep. Avoid junk.

If preparing or eating lots of food is the last thing on your mind then a supplement like Happy Tuesdays can help.

STRETCH IT OUT
A bit of light exercise - nothing too strenuous - will get your body producing feel-good endorphins.

Yoga will do the trick, plus you get the bonus of stretching out any tired muscles. Even better if you can exercise outside. Exposing yourself to sunlight will boost your Vitamin D levels.