How to optimise your sleep for partying

When you’re preparing for a long weekend of party hopping, with little to no sleep, it helps to think ahead a little. And no, we don’t mean doing a big order so you don’t run out. Knowing what to do in the build up to, and aftermath of, a massive weekend will set you up nicely for the carnage…

PREPARE YOUR SLEEP SPACE
Make sure the place where you lay your head is tidy, comfortable, with optimum lighting (preferably blackout curtains) and temperature (not too hot, not too cold) for a deep post-rave sleep. Best to get this done before you go out, so you can dive right in, when it’s finally time to get some shut eye.

GET MORE SLEEP IN BEFORE THE MAYHEM COMMENCES
In the week leading up to your marathon, schedule in more sleep, whether that’s naps or going to bed earlier. This will build up your energy stores for that cheeky after-after-afters you’ve got your eye on.

DISCO NAP
On the big day, slip into bed for a rejuvenating disco nap. Aim to sleep for longer than 45 minutes, but less than 90. Sleep for longer and you'll wake up groggy because you’ll be right in the middle of a slow-wave sleep cycle.

EAT & DRINK PROPERLY
Avoid a big fatty munch before you go to bed, and anything with caffeine in it. Instead, drink water to keep you hydrated. Also try having a bowl of oats, as they contain tryptophan (which helps in the production of feel-good hormone serotonin) and melatonin, a hormone responsible for sleep regulation in the body.

TRY TO AVOID INTOXICANTS
Tough one this, but if you can at least minimise your intake an hour or two before you call it a day, you might take the edge off. Going to bed wired is the worst, so consider making it easy for yourself by abstaining. Fill that last couple of hours with a bowl of oats, and a pint or so of water, instead.