A sound sleep plays an imperative role in our life. It helps in maintaining good health, clear mind, and retains good thinking ability. Moreover, sleeping also helps us fighting against physical health problems, improve metabolism, strengthen up the immune system, and maintain the ideal blood pressure level.
But, sleeping after a night shift is not an easy task. There are many people who are working during the night and sleeping in the morning. If you are new in the profession, then you may find it very difficult to sleep against the normal routine. Here, in this article, we are going to discuss various tips and tricks that will help you to sleep well after a night shift:
1. Reduce Consumption of Caffeine
It is tempting to drink a hot cup of coffee while doing night shifts so that you can stay alert while you at work. But, various cups of coffee make it difficult for you to sleep well.
Caffeine is not just present in a cup of coffee, but it is also present in energy drinks, chocolates, and tea. Therefore, you should also keep a check on the following items. Excessive caffeine consumption creates hindrance in your body’s ability to sleep well.
2. Create a Dark Room
Most night-shift people complain that they find it very difficult to sleep. It is due to exposure to blue light from sun rays. The blue light is naturally present in sun rays and helps in maintaining the sleep-wake cycle of our body. This sleep-wake cycle, also known as the circadian rhythm.
If you want to sleep and take after doing tiring night-shift, then you should maintain a dark and cool environment. First of all, close the curtain, doors, and windows. After that, turn on air conditioning Sydney to sleep well.
3. Work under Light
You should expose yourself to a good amount of light when you are working during the night shift. Exposure to light will help in maintaining the circadian rhythm of your body.
You should keep lights turned ON position in your office. When your body is exposed to too much light in the office, then you can trick your body to follow the natural sleep-wake cycle.
4. Reduce Light Exposure Before Sleeping
Light has a significant effect on our body and mind. You should keep this point in your mind, especially when you are traveling to your home after completing your work. It is recommended to wear dark goggles to reduce exposure to street lights. Also, when you have reached your home, then avoid using your mobile phone or watching TV.
5. Learn To Manage Stress
Sometimes night shift jobs are very stressful, and it makes it very difficult for us to sleep well. Therefore, you should learn to manage your stress. First of all, leave your work at the office.
When you are at home, then you do not need to think about your office work. Anxiety and stress affect your mood and produce a chemical that will interrupt your sleep. You can do yoga or meditation to deal with high stress.
6. Do Regular Workout
People who are doing night shifts find it very difficult to maintain a good and healthy routine. Planning is key to maintaining an active lifestyle, even if you have a busy schedule. You should add a workout time in your daily routine and sleep well. If you can’t go to the gym to do a workout, then you can start doing it at your home.
It will save time and let you be healthy and in good shape. Finding the time to exercise can be hard, especially when you’re a nurse. According to the experts, people who do regular exercise can have good quality sleep.
But, keep in mind that you should avoid doing exercise before bedtime. It is so because exercise produces adrenaline while doing exercise that can interrupt your sleep quality. Therefore, you should set exercise time in the evening. It will help you to stay active during your night shift.
7. Maintain Optimum Sleeping Environment
If you want to sleep well, then you should maintain the optimum sleeping environment in your room. First of all, close your curtains and windows, turn off lights and TV to create dark space. After that, make sure that there is no one to disturb you. A peaceful environment is very important to sleep well.
You should stop using your phone and scrolling your Instagram & Facebook pages on your bed. It will keep your mind alert and make it difficult for you to sleep well. According to the experts, our body needs a specific temperature to sleep well. Therefore, you should install the latest technology ducted air conditioning Sydney at your home and turn on sleep mode in it.