Tips for sleeping during the day
If you ever have problems nodding off after the night shift, you’re in good company. The body clock finds it difficult to adjust to sleeping during daylight and those working shifts get far less hours of shut eye a week than their day-working colleagues.
Here’s our top 5 tips to promote better sleep during the day:
Cut back on caffeine
Caffeine can stay in your system anywhere from four to six hours, and you want it to be long gone by the time you’re ready to sleep. If you need your coffee, soda or energy drink to make it through the night, try to consume it at the beginning of your shift and not towards the end.
Don’t delay going to bed
As soon are your shift is completed, head home and go directly to bed. Don’t be tempted to run any errands or do any house work.
Limit exposure to light
Light has an alerting effect, and it influences your internal clock. Begin to limit your light exposure at the end of your shift to let your body unwind. When you leave work during the day, wear sunglasses on your way home. You should also limit your exposure to blue light from digital devices such as your phone, tablet, or television.
Make sure your bedroom is quiet, dark and at a comfortable temperature
Use earplugs to block out daytime noise and blackout blinds or curtains to prevent daylight entering the room. Electric fans can be useful to keep air circulating and provide neutral background noise or if you prefer, earplugs will block out unwanted noise.
Keep people informed
Don’t be shy about letting others know your sleep schedule. Uninterrupted sleep is important, and you don’t want visitors dropping by at all hours of the day.
Think about getting a sign for your bedroom door and sticking a note near the doorbell.
Do you have any other tips? We’d love to hear them in the comments below.