4 Tips to sleep better if you work the night shifts

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All of us know that how to sleep better is crucial for our well-being. But, what if you are working during the night shift and cannot afford to fall asleep during that time. What must be done in that case? To help such people acquire enough sleep, here are a few tips offered by sleep experts. Have a look!

Why do people working night shifts struggle with sleep?

Night shift workers miss out on much more than just tucking their kids in bed or the sunlight. They miss sound sleep and good health.

It is so because night workers are susceptible to shift work sleep disorder. It happens because staying alert at night interferes with the body’s circadian rhythm. It is an internal clock that follows the pattern of the sunlight. It ensures we stay awake during the day and sleep at night.

Because of this, after working at night, no matter how tired you are, your body resists falling asleep during the daytime. It leads to sleep deprivation.

Why is this harmful to our health?

Lack of sleep can be harmful to health and may lead to issues like heart problems, gastronomical issues, and diabetes. In the short term, experiencing symptoms like irritability, drug dependency, and mood swings are common.

How can you sleep better if you work the night shifts?

Here are a few lifestyle changes you must make for better sleep and health:

Practise good sleep hygiene:

If you suffer from a work sleep disorder, one important thing you can do to ensure better sleep is practising good sleep hygiene.

This includes following a regular sleep schedule and creating a sleep-inducing environment by wearing eye masks and maintaining a cool temperature.

Go straight to sleep after work:

As soon as your shift is over, go home and fall asleep. One trigger that prevents you from falling asleep during the daytime is exposure to light.

By directly heading to your bed, you can control this exposure to light. Another way you can minimise your contact with the sunlight is by wearing sunglasses on your way.

Cut on caffeine consumption:

Reduce your caffeine consumption to move ahead on your way to sound sleep. If you need coffee during your work time, make sure to have it at least four hours before your shift ends to ensure you can fall asleep after reaching home.

Set the right boundaries:

If you are working on a non-traditional schedule, it will pay to set some boundaries. Let your near and dear ones know when you will be available. 

Also, people who share accommodation with you must be told to refrain from activities like watching TV loudly or vacuuming the house when sleeping.

Sleeping for seven to eight hours can keep you healthy and happy. To ensure people working the night shift get the necessary rest follow the above-mentioned tips.