How To Sleep Better During The Day When Working Nights

A regular sleep wake schedule can help your body adjust to sleeping during the day.

How to sleep better during the day when working nights. Fortunately there are a few steps you can take to improve your daytime sleep quantity and quality. Increasingly more sleep deprived over several nights on the. 9 tips for better sleep. Working the night shift can be hazardous to your health.

This improves daytime energy as well as nighttime sleep quality and duration 16 17 18. Despite high melatonin levels while working you will find it hard to sleep well after working the night. Cut back on coffee caffeine stays in your system for five to six hours making it even more difficult to unwind and fall asleep during the day. People who work normal hours don t always understand that i still need to sleep between after work shifts and that i don t have the entire day free to do whatever i like.

7 pm 7 am three nights a week. If you have to work at night the problems only compound. Use a white noise machine or fan to block sounds and wear earplugs as well. Melatonin levels are decreased during the day when we are exposed to light and increase as the day darkens.

The body clock finds it difficult to adjust to sleeping during daylight and those working shifts get far fewer hours of shut eye a week than their day working colleagues. While our bodies are preprogrammed to be up with the sun and sleeping at night there are ways to make it easier and healthier if you have to reverse your schedule. Daytime sleep can be lighter shorter. What is your biggest challenge about working shifts.

The most obvious are that the world is louder during the day the majority of the people you know are up during the day your body is used to sleeping at night and of course the sun is shining. Let your family and friends know when you need to sleep undisturbed. Avoid drinking coffee or other caffeinated drinks during the hours leading up to your daytime sleep. During the day there are more likely to be noises from both inside and outside your home that can easily disrupt your sleep.

The biggest challenge for me is managing social activities. Working at night involves successfully managing your sleep during the day that is to keep sleep debt to a minimum and your fatigue during the night. This is what provides us with a natural sleep cycle or circadian rhythm.