How to sleep tight?

Many who work till late in the night have difficulty sleeping during the daytime while the rest of the world is awake. Working late shifts changes your normal cycle, here are some tips that can help you adjust

How to sleep tight: Try not to drink caffeine too close to the end of your work shift. It can keep you from falling asleep. Avoid smoking near the end of your shift. Nicotine is a stimulant. Prepare for bed as you normally would at night, and establish a routine. Eat something light before going to bed. Otherwise, hunger pangs can awaken you. Darken your bedroom. Too much light can interfere with the quality of sleep. Hang up blackout curtains, drape dark sheets over the windows or use a sleep mask. Minimise noise and possible distractions. Unplug the phone; close the bedroom door; use earplugs. Get a full day’s sleep. Sleep the same number of hours you would at night. Schedule appointments or other activities during your waking hours, not during the middle of your sleep time.

Try to go to sleep and get up at the same time every day/night. It will help train your body to adjust to its new sleep routine.

Tips : Working straight shifts is easier on your body than rotating shifts. A longer rotation is less stressful than a short one, such as rotating every three weeks instead of every week. Keep the workplace brightly lit, if possible, to avoid drowsiness at work.

Warnings: If you still can’t sleep, you may want to consult your physician. Chronic sleep deprivation can be dangerous to your own health and safety as well as that of others. Alternatively, you may want to consider going back to a regular dayshift job. If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet.