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Tips for better sleep when working in night

Humans are naturally wired to be awake during the day and to sleep at night. Firefighters, police officers, doctors, nurses, paramedics, factory workers, and office cleaning staff are at risk for shift work sleep disorder. If you work at night or often rotate shifts, you will have to face this risk. You may find it impossible to feel well rested when you have to sleep during the day. In the past few decades the United States has become increasingly dependent upon shift workers to meet the demands of globalization and our 24-hour society and shift work is an excellent way to increase production and customer service without major increases in infrastructure.

Although it is very difficult to maintain a non-traditional sleep schedule, but many people are able to do it successfully. It is important to establish a regular sleep schedule so that you will not find yourself suffering from insomnia and sleep deprivation. Here are some tips for better sleep.

Nap before you work

Daytime workers get up and go to work, then go home and spend another several hours up and about before heading to bed. But the night-shift workers may head to bed immediately after getting home from work in the early morning. Then, they'll get up and be awake for several hours before heading back to work. For this the solution is splitting sleep. If you sleep five or more hours after getting home in the morning and then again for a few more hours before going back to work, you've gotten in something closer to eight hours and at least are less likely to be dangerously exhausted when you're driving home from work.

Avoid frequently rotating shifts

You should avoid frequently rotating shifts. If you can't, it's easier to adjust to a schedule that rotates from day shift to evening to night rather than the reverse order. And also try not to work a number of night shifts in a row. You may become increasingly more sleep-deprived over several nights on the job. You will recover more if you can limit night shifts and schedule days off in between. 

Avoid caffeine and nicotine, before going to bed

If you're working nights and need to sleep from morning until afternoon, you might try to avoid caffeine after midnight.

Sleep in Noise Preventive environment

For a better sleep you need piece full environment. When looking for a home to rent or buy, always look for one in a quiet neighborhood. Make sure the bedroom is in a location as to not be near the street.

Make the environment favorable for sleeping

Thing that make the environment favorable for sleeping:

  1. Sleep in your bedroom and avoid using it for other activities such as watching television, eating and working.
  2. Use heavy curtains, blackout blinds or eye shades to darken the bedroom.
  3. Disconnect the phone or silent your cell phone or use an answer machine and turn the ringer down.
  4. Ask your family not to disturb you and to keep the noise down.

Disclaimer: This site is for educational purposes only. The information provided should not be used for diagnosing or treating a health problem or disease. If you have, or suspect you have a health problem, you should consult your health care provider.