How To Have A Sound Sleep During Day After Night Shift?
If you got a job in which you have to work at night, then the biggest problem that you will face is sleeping during day time. People who are working in night shifts or rotational shifts have to suffer from sleeping problems.
Moreover, they do not get sufficient exposure to the daylight, quality time with kids and family. The night shift workers who are suffering from sleeping problems are suffering from a work sleep disorder.
If you start on the non-traditional shift, then it will interfere with your circadian rhythm. The circadian rhythm can be described as an internal clock of our body that helps us to follow a particular sleeping cycle.
So, after doing the night shift, the awakening signals. These signals will conflict with your sleep and make it difficult for you to have a sound sleep during day time. Luckily, it is possible to change the circadian rhythm and alter your sleeping cycle.
Reason For Work Sleep Disorder
According to the study, it has been revealed that a lack of sleep can raise various health issues. Usually, people start suffering from gastrointestinal distress, diabetes, and various other health problems.
The lack of sleep can also generate heart-related problems. One more survey has been conducted on nurses who do rotational shouts have a high prevalence of infertility. The lack of sleep not just leads to bad health, but also affects our lifestyle.
It is very difficult for night shift workers to lead a balanced lifestyle. You may not get sufficient time with your family because you have to sleep during the day time.
You should sleep properly and maintain perfect ambiance to have sound sleep. It is recommended to install air conditioning Sydney to maintain optimum temperature for sound sleep.
Are You Suffering From Work Sleep Disorder?
Well, not all night shift workers start suffering from the sleeping disorder. If you are suffering from a sleeping disorder, then the night shift working can be a culprit. We would recommend you to bring some changes in your lifestyle.
If this problem still persists, then consult a doctor. Your doctor will do some tests to diagnose the root cause of your problem so that he can suggest the right measures to overcome this problem.
We would recommend maintaining a diary; you should mention your daily sleeping time and sleeping hours in this diary. This information will be quite helpful for your doctors because they can easily diagnose your problem and start the right therapy that can help you to sleep better.
Better Sleep After Night Shift
- Good Sleeping Hygiene
It is recommended that you should practice good sleeping hygiene. Good sleeping hygiene can help you to easily overcome the sleeping disorder. Good sleep hygiene includes various things, and these are described below:
- Set up a good sleeping routine and stick to this routine. You should go to your bed at the same time and wake up at the same time to change the sleeping schedule as per your working shift. Once you start following a good sleeping routine, then you can easily have a sound sleep after working on the night shift.
- Set up a perfect ambiance to have a sound sleep such as a cool, dark, and quiet place. According to the doctors, our body needs a specific temperature to have a sound sleep. Therefore you should install a ducted air conditioning Sydneyat your home so that you can have optimum temperature in your room to have a sound sleep.
- Immediately Go To Your Bed
You should immediately go to your bed after completing your night shift. You should go directly to your home and try to sleep as soon as possible. Usually, the hurdle in sleeping during day time is light exposure.
Therefore, it is recommended that you should avoid light exposure and directly come to your room. Keep the lights in your room off and try to sleep. You should also avoid the exposure coming from the streetlight fixtures. The best way to protect you from these lights is to wear sunglasses.
- Reduce Drinking Caffeine
Another good thing that you can do to have a sound sleep is to avoid the consumption of caffeine in a large amount. You should limit the consumption of caffeine to have better sleep. The caffeine can interfere with our sleeping pattern and make it difficult to have a sound sleep. You should not drink more than two cups of coffee a day.
- Create Boundaries
You should tell other people about your working hours and sleeping time so that they do not disturb you while you are sleeping during day time. Other people should know when they have to leave you alone so that you can sleep well. If still, your problem persists, then call the doctor.