Many people are stuck in schedules that force them to work nights and sleep during the day. While some learn to adjust to this schedule, others have trouble falling asleep during the day. The main reason for this is the discrepancy between the body’s circadian rhythm and natural light cycles. 8.6% of day laborers suffer from insomnia. On the other hand, 18.5% of those who work night shifts suffer from insomnia. Few people are used to sleeping during the day, and sticking to this routine can be a daunting task. If you encounter this challenge, there are some steps you can follow at home. This will help you practice good sleep habits, which will speed up the process. Therefore, it will be easy for you to rest properly.
sleep routine during the day
If you’re between the ages of 18 and 64, you need 7 to 9 hours of good sleep every day. You can sleep an hour or two less, but it’s not recommended. You should sleep at least 6 hours or more than 10 hours every 24 hours. If you have to devote some time each day to commuting from your place of residence to your place of work and vice versa, you can devote about 14-15 hours to your personal needs. Suppose you start work at 9:00 p.m. and your schedule ends at 5:00 a.m.
You can easily keep track of your sleep schedule. Those who work the night shift prefer to go home and stay up a few hours before finally going to bed. Some follow a split-nap schedule. Which does ______________ mean? You come home and sleep in moderation. You can stay up for a while and take a long nap. If you trust the opinions of experts, then both methods are effective.
The main goal is to get up a few hours before the start of your workday. You should sleep and wake up at the same time every day. This is good practice that will pay off later. Being able to stick to a regular schedule will always benefit you as your body’s circadian rhythm slowly and gradually adapts to your work schedule.
Pleasant sleeping climate
Your bedroom should function as a sleeping oasis. When you enter your bedroom, you should feel relaxed and sleepy. Some sleep hygiene practices can help you achieve this goal. Block the sun first because it can keep you awake, especially if your bedroom has a lot of windows. Blackout curtains block outside light from entering your living space. An eye mask can also prevent sun exposure.
External noise can also affect sleep quality. If you have earplugs, you can use them to block out any sound. A comfortable temperature in your bedroom contributes to a restful sleep. 18.3°C or 65°F is the ideal temperature for sleeping. Because your body temperature drops at night, that temperature doesn’t allow your body to overheat. If you fancy 65 degrees, Fahrenheit is not a comfortable temperature for you. You can keep the temperature anywhere in the 60 to 67 degree Fahrenheit range.
Other actions
Remember to turn off your phone before you go to sleep. If you need to answer calls at night because your work schedule requires it, turning off your phone may not be an option for you.
Otherwise, if you want a good night’s sleep, make sure you turn it off, or turn off any devices known to emit blue light, such as computers, tablets, and TVs.
How do you prepare for sleep during the day?
If you want to get the best rest, you need to follow a schedule that will help you do it. Always eat light food. Stick to the same meal times every day. When you get home, meditate before bed or do something to help you relax. Refrain from drinking alcohol after the shift, as this can lead to insomnia. If you follow these simple tips, you’ll quickly find that relaxing and falling asleep during the day is easier than you think.
Comments
Post a Comment