Tops sleep tips for shift workers
We have a natural circadian rhythm - a pattern that dictates our sleep-wake cycles. It normally corresponds to daylight. If you have to work unsociable hours then there are some things we can do to make the transition from this rhythm smoother.
Work out the best sleep pattern for you:
Factor in your priorities for the day - like seeing people, getting some daylight and time to exercise. The UK weather doesn’t always make you feel like going for a walk outside but it really does help. Sunlight will help boost serotonin levels which help our moods and increases melatonin at night, helping us to sleep.
Give yourself time and patience to find the best routine when you’re adapting to a different working patterns.
Create the right environment for sleep:
Aim for no interruptions - put your phone on airplane mode, put instructions for post and parcels on your door, let people know your new schedule and manage their expectations about when you’ll be around.
Use earplugs or white noise to block out sounds. Make your bedroom as dark as possible.
Avoid bright lights 1 hour before you sleep - most electronic devices such as phones all use a light that disrupts our melatonin levels. TV at a distance isn’t too bad. There are some gadgets and settings that can help reduce the blue light but not using them before bed would be the best option.
Ways to wind down:
You want to have clear signals to your mind and body that it’s sleep time. Just like we train children to have sleep cues, it can also be useful for adults too.
Avoid or reduce caffeine - try not to rely on caffeine to wake up and power through if you’re tired. Try a morning jump around, music, a cool shower or a yoga class to wake up. If you really want caffeine then it’s best to have it before lunchtime.
Have a snack before bed - we use a lot of energy to sleep so sometimes we might wake up if our blood sugar is low. Ideally it would be a protein and a fat like yoghurt and stewed fruit or nut butter on toast.
Magnesium salt baths - use a good cup full in a warm bath. This helps your muscles to relax as well as our mind.
A sleep tea - I use this Sleep Time Tea - have something without any side effects to help relax.
Listen to something relaxing - it’s normally easier to listen to something calming than to stop thinking. I’ve written a Mp3 especially for sleep and there are other relaxing audios on this site too. There are also many free resources on YouTube and apps such as Calm and Headspace.
If you have problems falling asleep or waking up in the night then send me a message and we can book in a chat to see what might work best for you - hello@sianquipp.com