For some people, working at night is a natural and easy transition from regular life. For the rest of us, shift work can be brutal on our immune systems, moods, emotional lives, and mental wellbeing. It also makes having demanding daily responsibilities all the more difficult to manage.
When you have to sleep during the day, you always seem to have 1,000 noisy, bright, or otherwise distracting elements keeping you up. Though it may seem like a constant struggle, by following these six easy tips, you might get some peace of mind and well-deserved rest.
1. Soothe Your Stomach. While going to bed hungry won’t help you rest, neither will eating or drinking certain foods. Avoid sugar-filled drinks and snacks, any fatty, spicy, or stodgy meals, and never drink alcohol. Stay away from energy drinks and caffeine in the last few hours of your day shift. Remember to drink a lot of water —staying properly hydrated is essential for quality rest (but don’t overdo it in the hours right before bed, or you’ll be up to empty your bladder).
2. Keep Fit to Rest Well. Staying in shape and getting at least 30 minutes of quality exercise per day can make your sleeps all the more restful, but avoid any stimulating and temperature-raising exercise close to bed, or you’ll have trouble drifting off. Oh, and stop smoking—in case you needed another reminder.
3. Make Sleep A Ritual. The more you make your bedtime a routine, the more you’ll find yourself more easily settling in for rest. Do something relaxing before bed: read a book, meditate or pray, take a hot shower or bath, listen to calming music, or whatever. Your brain will start to respond to the routine and you’ll be sleeping in no time. If you can, make your room as cool as possible as well — people tend to sleep better in colder temperatures.
4. Shield Your Eyes. Once you get out of your night shift, you might be immersed in sudden daylight. If so, be sure to dark sunglasses to avoid spikes of cortisol. You should avoid driving and focusing if at all possible on your way home. If you’ve got to stay up for a while, you can invest in a special pair of amber sunglasses to inhibit the rise of melatonin (which makes you sleepy). Melatonin supplements are also known to be effective. Be sure to invest in a comfy sleeping mask to help you create a dark space.
5. Drown Noise. Make sure you speak with close neighbours and floor-mates to let them know you’ll be sleeping when it’s normally okay to make loud noises (a little courtesy never hurt anyone). You can use soft earplugs to drown out other noise, and if they don’t work, you can invest in a white noise machine or listen to background music or natural sounds, like heavy rainfall.
6. Block the Light. The most important thing you can do to create the conditions necessary for daily sleep is to block daylight from entering your cocoon. This is easier said than done—almost all conventional blinds, curtains, and shades admit enough light to trick our brains into thinking it’s time to be up, and alert. That’s why it’s imperative to purchase proper blackout blinds or shades designed to keep the sun at bay. We can help you pick out the right style, shape, and material for your bedroom, measure and install the new units, and help you realize that you never have to sacrifice style and sophistication just because you’re trying to get some rest!
It’s always surprising how many uses there are to window treatments and coverings—they’re rarely just an ornamental frill, but part of how you experience light and dark and enjoy your home. If you or a family member has to work during the night and sleep during the day, call up Affordable Blinds and we’ll help you make the transition as easy (and painless) as possible.