Everyone knows that sleep is necessary for our brain. But do you know this important organ of ours demands more of it when we are doing the night shift? There are many ideas why people have a sleeping problem after day or night shift.
One is because they are not adjusted to the new schedule, which causes your melatonin secretion to be disrupted, the hormone responsible for making you feel sleepy. The lack of good quality sleep can be a cause for concern as it affects your memory, concentration, and mood.
In the long run, it may affect your immune system and make you more prone to chronic illness. People who are working at night do not have a lot of choices – they need the money – but your health is more important. You can try out some tips to help you overcome this problem:
1. Prepare Yourself
Ask for a few days off after your night shift so that you can have enough time to recover and sleep well during the day – your body needs it! If possible, go for a holiday to a place with sunlight. Do not drink coffee after work so that it doesn’t keep you up at night.
Remember, caffeine stays in your bloodstream for 5-6 hours! Prepare what you will wear to bed so that there are no last-minute scrambles that can cause stress, and these emotions may stop you from sleeping.
Take a shower and wash your face and hands; this can help you relax and sleep better as you prepare for bed. Do not eat heavy foods before sleeping; it will only disturb your sleep cycle.
Try to avoid drinking water 30 minutes before sleeping. Also, maintain optimum sleeping ambiance in your room by turning on ducted air conditioning Sydney during the summer season.
2. Think Positive
When you are doing the night shift, it is very important to maintain a positive mindset. Remember that just because your body clock isn’t adjusted yet, doesn’t mean you have to be grumpy or upset with yourself.
You can listen to some soothing music or read a book (avoid action and thrillers, though as they may keep you awake). Do not sleep on the bed right after you wake up. It is important to keep yourself busy and not give in to that temptation of sleeping on your bed first thing in the morning.
Think about something happy before going to sleep – it can be a person, an animal, or even a place. This will help focus your mind on something positive so that you will relax and sleep better.
3. Avoid Taking Nap
When you are working at night, it is common to feel very sleepy during the day – this means your body clock is still set for nighttime. To help change your body’s rhythm, try not to take a nap or go to bed right after work.
You can do some mild activities like reading or taking a walk to help you stay awake. It is best to go out during the day as much as possible.
If you are sleepy, try drinking coffee (but only one cup!) -this may keep you up for a few hours so that your body will adjust itself to the new schedule. However, avoid caffeine after 4 pm as it may affect your sleep at night.
4. Exercise Regularly
One of the best things to do is regular exercise – even a little bit every day helps. You don’t have to join a gym or go for a long run – just going for a brisk daily walk will help you stay healthy and fresh.
If possible, exercise in the morning or at least 6 hours before you sleep so that it doesn’t disturb your sleep pattern. This will also give you more energy when you are working at night.
In the hot summer season, it is difficult to do regular workouts. Therefore, you should start doing a workout at home by investing in a few basic gym tools and air conditioning Sydney to maintain optimum ambiance.
5. Conducive Bedroom
It is very important to create a sleep-friendly atmosphere in your bedroom so that when you go there, it immediately relaxes and calms you. Turn off all the lights and use only the bedside lamp, which has a dim light.
Keep all other lights turned off as much as possible. If necessary, install darkening blinds or curtains so that your body gets the cue to sleep when it is dark. Keep your bedroom cool, but not too cold.
Listen to some soothing music if you find it difficult to fall asleep or keep busy with reading a book or magazine. However, avoid watching TV in bed as this will only stimulate your mind and keep you awake.
If you find it hard to sleep after shift work, go out for a walk – this will help tire your body and calm your mind so that you can finally sleep.