#1: Jump-Starting The Night
As night falls, it is recommended that you get exercise, take a hot shower or expose yourself to bright lights – each of these tips can assist you with becoming alert and prepared for shift work.
#2: Time Your Caffeine Intake
Drinking a cup of coffee when the shift begins can help increase alertness. However, you should not consume any caffeine for a minimum of six hours to the shift or it might be difficult to sleep when returning home.
#3: Blocking Out And Blacking Out
Just because the sun is rising when you leave work, it does not mean you need to take notice of the sun. Try wearing dark, wrap-around sunglasses block the morning rays to avoid the light from waking you. Keep the glasses on until you reach the darkened bedroom. Blackout curtains are ideal because, even if you close your eyes to sleep, the sunlight in a room can keep you awake. It might be worthwhile adding earplugs and eye masks and a comfortable Sleep Outfitters mattress to ensure sleep patterns are covered.
#4: Avoiding Alcohol
While a beer or glass of wine can help a person fall asleep, you will more than likely pay for this later as alcohol causes disrupted sleep. Instead of alcohol, try some warm milk or hot chocolate.
#5: Stepping Away From Electronic Devices
Tablets, computers, smartphones and even energy-efficient lightbulbs emit blue light promoting wakefulness. This is not ideal if you are trying to get some sleep. If possible, you should avoid any electronic devices for at least one hour before falling asleep. Blue light blocking glasses can be a beneficial tool to increase good sleep patterns. You may appear funny when wearing the glasses, but isn’t the sleep worth a strange appearance?
#6: Using Melatonin (But Not Too Much)
According to scientific research, a person needs only 0.3 mg to fall asleep more quickly. Larger doses of melatonin are not recommended, so you should trim tablets to save money and sleep better. Older shift works can benefit greatly from using melatonin as the body’s natural level of melatonin decreases with age. Please note: the pineal gland in the brain produces melatonin as a response to darkness making it a biological marker of night.
#7: Creating And Keeping Rituals
To improve the quality of sleep, it is necessary to “tell” the body it is time to sleep. For instance, reading a book or listening to soft music are good soothing habits for sleep. You can also write down all the things concerning you and tell yourself you are setting the items aside when resting.
#8: Using Your Nose
Evidence has found that specific odors can improve the quality of sleep. For example, lavender can reduce one’s heart rate and blood pressure; thereby, placing you in a calmed state. Valerian, jasmine and vanilla are other options to reach a tranquil state. If you enjoy scents, try using lotions, oils or soaps to find the ideal sleep trigger.