What are the sleep tips for night shift workers?
- Take short naps during breaks
- Maintain a consistent daily routine
- Do relaxing activities before sleeping
- Stay away from caffeine and alcohol before bed
- Replicate a nighttime environment for sleeping
- Get 7 to 9 hours of sleep
- Try sleep and relaxation supplements
New to working night shifts? With the sudden change in your body clock, it can be difficult to remain focused, energized, and alert. Apart from this, it can also take a toll on your health. According to the National Sleep Foundation, shift work is linked to a number of health issues such as metabolic problems, cardiovascular disease, gastrointestinal troubles, obesity, and cancer. This is why it is extremely important to prepare and read about some sleep tips for night shift workers. We’re here to help you out! Here are some tips to ease your transition to working at night and keep your body healthy while you’re at it.
Take Short Naps During Breaks
Feeling groggy and drowsy? Napping will help you be more awake and alert. All you need is ten to twenty minutes of sleep during break time. Find a quiet place in your office, set an alarm, or ask a workmate to wake you.
To prevent after-nap grogginess, make sure that you don’t sleep for too long. Otherwise, it will take longer for your body to feel alert. Some workers also try the “coffee nap” strategy by napping after drinking coffee. Because caffeine is estimated to kick in after twenty minutes, it can reduce the sleepiness you feel when you wake up.
Maintain A Consistent Daily Routine
One of the best sleep tips for night shift workers is to stick to a regular schedule. Apart from your naps, you should also stick to a consistent routine after work.
That means doing your household chores after your shift just like you used to in a 9-5 schedule. Other than that, it is important to sleep and wake up at the same time so you get used to a fixed sleeping routine. This way, you can achieve complete sleep every time!
Do Relaxing Activities Before Sleeping
One aspect of your daily routine should be relaxing before you sleep. This way, you can prepare your body to rest before bedtime.
Avoid stimulating activities such as playing video games or exercising. It also helps to set boundaries with your friends and family by letting them know what time you will be sleeping. Instead, you can take a relaxing warm shower, listen to slow songs, or breathe in essential oils from your aromatherapy diffuser.
Stay Away From Caffeine And Alcohol Before Bed
With relaxation as your goal, you should also avoid caffeine and alcohol before bed. Coffee and tea are stimulants, so you will have trouble sleeping after drinking these beverages. Instead, you should drink your caffeinated beverage 6 hours before bedtime.
Other than that, alcoholic drinks can also disrupt your sleep. Although it is a sedative that might help you fall asleep faster, you won’t have a very good rest because the alcohol in your body will wake you within a few hours. If you’re a chronic drinker, you will also develop a tolerance and require more amounts before you feel the effects.
Replicate A Nighttime Environment For Sleeping
Now that you know what to do in your waking hours to help you sleep better, the next thing you need to consider is the environment you’re sleeping in. Because you’re sleeping during the daytime, you need to change the bright and loud atmosphere to a dark and cozy one.
If you can, you should invest in black-out curtains to block the light from your window. A sleeping mask is also helpful, but remember to keep your room dim before you sleep so your body will detect that it’s time for bedtime. Other than that, an earplug can also help you block any noise.
Get 7 To 9 Hours Of Sleep
If you maintain a consistent daily routine, relax before bed, limit caffeine, avoid alcohol, and have a dark and cozy bedroom, you have higher chances of getting enough sleep at night. If you’re setting an alarm, aim for a time 7 to 9 hours after your shuteye.
But although this is the main guideline for adults aged 18 to 64, some individuals might need less or more time to feel well-rested. In that case, you should listen to what your body tells you.
Try Sleep And Relaxation Supplements
But if you need a little help falling asleep faster, one of the sleep tips for night shift workers is to try Melatonin supplements by Puritan’s Pride. As the hormone that regulates sleep, it’s usually produced by your body as it gets dark to make you feel drowsy. If you’re trying to sleep during the day, melatonin is suppressed so you feel more alert.
But if you take melatonin supplements a few hours before bed, you can fall asleep faster and experience improved sleep quality. In addition to that, it also provides antioxidant benefits for your eyes by protecting you from age-related macular degeneration!
Aside from melatonin, valerian root, which has been used since ancient times, is also an effective supplement that produces the same sleep benefits. It can also help you calm down during stressful situations. With both of these sleep aids, you will feel energized after a good rest.
If you’re not used to the night shift, you might not have the energy to perform your tasks during work. Because your body clock is getting used to your new schedule, you might not be sleeping well at night. But if you follow these sleep tips for night shift workers, you can get used to your new routine and have a higher quality rest.
If you’re interested in sleep and relaxation supplements, you can try Melatonin and Valerian root by Puritan’s Pride! As a trusted health and wellness supplier in the Philippines, you can expect high-quality ingredients for affordable prices. This way, you can prioritize your health for less.