Window coverings should be at the top of your list.įrom shutters to blinds or curtains, the goal is to keep your space as dark as possible. Give yourself the time and flexibility to figure out what works best for you and start by taking a hard look at your sleep space. Keep in mind you’re not only battling your internal body clock, but also all the factors from the outside world functioning on a standard weekday schedule. So, you’ve got your sleep schedule, now you have to find a way to make it happen. – If you’re thinking, yes I need to get my act together and create a routine, this video I produced recently will help a lot. It’s not always easy but practicing discipline here will go a long way in helping you get as much solid rest as possible. When winding down and once in bed, the goal is to limit your exposure to light or other stimuli (more advice on that later) so you don’t disrupt the circadian clock you’re trying to reset.
I know you probably want to clean the house, do the washing and do a general tidy up, but consider leaving this until you’ve slept – for the sake of everyone, including yourself. If you’ve got a family and you need to do the school drop-off before jumping into bed, do the best you can to make this happen.
#Secrets dont sleep full#
The internet is full of sample schedules, like this one for those who work an overnight shift, but the consensus seems to be that going to bed right away once you get home will set you up for the best sleep success. Create a Sleep Schedule and Stick to itĭepending on your work hours, the time of day you actually sleep will vary.Įxperts from The Sleep Foundation recommend getting a full 7-9 hours and sticking to that as best you can, even on weekends or days off.
#Secrets dont sleep plus#
Not something you want to mess with. So, here are 12 ways to maximize the duration and quality of your daytime sleep plus plenty of special secrets to help you survive the night shift schedule. In fact, the Cleveland Clinic warns of an actual condition impacting up to 40 percent of shift workers, known as Shift Work Sleep Disorder (SWSD), characterized by: excessive sleepiness on and off the job, difficulty concentrating, lack of energy, depression or moodiness and Insomnia. Solid rest time is not only important when it comes to the quality of your work, but also your overall health. As someone who has worked every shift BUT a standard 9am-5pm for more than a decade, I know firsthand how hard the battle against your body’s internal clock can be.
The most important piece to the shift work puzzle is sleep.
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