Getting Better Sleep at night is want to have it because permanent, high-quality sleep is essential to improving and maintaining your mental clarity, mood and health. Sleep helps us fight infections, boosts our metabolism and reduces the risk of diseases such as hypertension and diabetes.
Sleeping can be a daunting task when you have to work against your body clock. For both male and female workers, health and social care are 5 common occupations for working night shifts.
most people find the solution by typing how to get better sleep tonight or how to reset your body clock and get better sleep even some people want to get sleep better with home remedies. So we are here to discuss How to Get Better Sleep for the Night after Night Shift duty.
As a nurse, getting up in the afternoon and working 12-hour shifts is a unique challenge. For nurses, it can be difficult to maintain a consistent sleep schedule and get a restful and good quality sleep. These people mostly work on the night shift
- Doctors
- Nurses
- Supervisors
- Air Traffic Controller
- Physician Assistant
- Medical Sonographer
- Registered Nurse
- Police Officer
- Firefighter
- Paramedic
- Helpers
- Etc
10 tips to get better sleep at night
Follow good sleep hygiene:
If you are diagnosed with Shift Work Sleep Disorder, one of the most important things you can do to ensure that you get enough sleep is to follow good sleep hygiene. This may include establishing a normal sleeping routine and clinging to it, as well as keeping your bedroom dark, cool, and quiet, making your environment conducive to sleep.
Go straight to bed after work:
As soon as your shift is over, plan to go straight to bed. One of the stimuli that keep people awake is light, so it helps reduce your light exposure at least 30 minutes before trying to sleep. One way you can do this is by wearing sunglasses on the way home, even on a cloudy day. This is a good practice to have a comfortable sleep.
Avoid caffeine:
Many of us look forward to a hot cup of coffee in the morning to let us go and be alert for the next day. However, it can be harmful when you talk about sleeping too much caffeine when you wake up.
It is important to note that caffeine is not only found in your coffee cup. Chocolate, energy drinks, and tea even make it harder for you to fall asleep when you return home from a night shift.
Set boundaries:
It’s also a good idea to let people know what hours you’re working and when you’re sleeping, so they know when to leave you alone. For those who live with you, tell them to refrain from making any noise when you are asleep, like washing dishes or watching TV out loud. Put your smartphone in “Don’t Disturb” mode so your screen doesn’t light up again and again with new email, message or phone call notifications.
Turn off the light in your bedroom:
Have you ever skipped a night shift to get tired and have a good rest, just knowing that you are fully awake as soon as you are ready to sleep? It can be applied to the display of natural ‘blue light’ by daylight.
The blue light found in natural sunlight is part of the process that regulates your body’s sleep-wake cycle (also called your circadian rhythm). The best way to deal with this problem in your sleeping environment is to use blackout curtains or drapes that can block or dramatically reduce the amount of light coming into your bedroom.
Leave your work at work:
Getting better sleep after the night shift if you are working as a nurse can be a stressful job, and stress-related emotions (such as low mood and anxiety) can be exacerbated by sleep deprivation. Learning how to leave your workday (or night!) Behind when you’re on the clock is an important skill to learn as a nurse. High-stress levels can seriously interfere with your sleep and affect your mental health.
Managing your work stress and finding the right balance will not only help you mentally but will also help you get a deeper, better quality sleep.
Exercise daily, but not before bed:
Finding time to exercise can be difficult, especially when you are a nurse. However, regular exercise has shown that he can get a more restful and deep sleep.
Exercising regularly can be much easier than just thinking about fitting into your busy schedule. Here are some tips: Get off the bus or park some roads to increase your step count
Like joining an exercise class. Salsa, spinning
Taking 30 minutes of your day for a walk in the park and
Investing in bicycles
It is important to note that exercising within three hours of your bedtime can actually impair your ability to fall asleep.
Do not smoke:
Do not smoke for a few hours before going to bed. Nicotine doesn’t get as much attention as caffeine when it comes to getting a good night’s sleep. Like caffeine, nicotine is a stimulant and is strongly linked to insomnia problems caused by sleep deprivation – not to mention it increases your risk of snoring.
Research shows that smokers not only get less sleep but also less sleep. If you can, you should refrain from smoking within 3 hours of going to bed.
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Deep breathing calms your body:
Deep breathing can serve two purposes: calming the central nervous system and meditating to calm the brain. You can practice deep breathing while lying in bed. Do not get up after this or you will re-activate your body. Here’s how to do 4-7 breathing exercises to get you started.
Avoid screens:
A big hurdle in the way of comfortable sleep is a smartphone nowadays. We are addicted to social media like Facebook, Twitter, Instagram
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The bright light emitted from the screens of our mobiles, computers, tablets and televisions suppresses the production of melanin by altering our body’s biological clock. Melanin is our body’s way of controlling our sleep and waking cycle. The slow production of melatonin makes it difficult for you to fall and fall asleep.
To give yourself a chance to get a good night’s sleep, you should give yourself at least 30 minutes of gadget-free time before you try to sleep.