Are You A Night-Shift Worker? Here Are Some Daytime Sleeping Tips
People who do shift work will have difficulty in getting sleep during the day time. So, following sleep tips can greatly help with the sleep.
Usually, humans are naturally wired to be awake during the day and to sleep at night. But, it is possible to get good daytime sleep, when the shift is an essential part of your life. Here are the tips that help you with good daytime sleep:
Restful Environment to Promote Good Sleep
Switching off your mobile is one of the most important things to do, if you want to have uninterrupted sleep. Also hang room-darkening colors on your windows to make the room dark.
Wearing eye mask, turning down the thermostat, and hanging a “Don’t Disturb” sign to your bedroom door can help in getting quality and uninterrupted sleep.
If there are any activities or appointments you need to take care of, schedule them after your sleep. Also you should tell your family members and friends to not to disturb you and leave you alone while you are asleep.
Stick to a Routine
Sleeping and waking up at the same time every day will help encourage good sleep. You should be as consistent as possible even during the weekends and also on holidays.
Don’t Take Caffeine and Nicotine Before Your Sleep Time
Night shift workers who want uninterrupted sleep during the day time should stop taking caffeine after midnight. Also drinking tea, coffee, green tea, and cocoa can keep you awake.
Adopt Healthy Lifestyle Choices
Consuming healthy diet and including physical activity to your daily routine can help you with good daytime sleep. For some people, physically activity can increase their alertness.
If it is the case, plan for exercise after you wake up instead of doing it prior your bedtime. Also, reduce the consumption of junk foods or nicotine to stay awake or alcohol to get sleep.
Take a Short Nap Prior Your Shift
Take nap for at least 30 minutes prior your shift starts or even during the breaks. It will increase your alertness and improve your work performance, such as good memory, quick reaction time, little confusion, fewer mistakes or accidents. Remember that your nap should be short. The more you sleep, the more you feel sleepy afterwards.
If you have the habit of smoking, you should stop it. According to the research, smokers have less restful sleep when compared to non-smokers.
Keeping the room hot can keep you awake. So, try to keep your room as cool as possible. Cold conditions can help to get good sleep and stay asleep for longer time.
Avoid Sleeping on Empty Stomach
Avoid going to bed on an empty stomach. If you don’t feel hungry or don’t want to eat much, just take a glass of warm milk or dairy products that can help promote good sleep.
Avoid Daytime Noise
Blocking out the daytime noises can help with deep restful sleep. You can use comfortable sponge ear plugs or white noise electrical devices like fans, AC, or quiet tape.
Use of Sleeping Pills
This is the last resort for getting daytime sleep, but should be avoided to the maximum. Taking sleeping pills and other sedatives can greatly disturb your normal sleep patterns. Some of the allergy and cold medications can cause sleep-related side effects.