How to improve sleep

Most people sleep at night and stay awake during the day. However, shift work interferes with the natural rhythm of the day, which can be detrimental to health. This article offers tips on improving sleep for those working on shift schedules.

Preparing for sleep

The switch from being active to being relaxed and falling asleep is not immediate. Therefore, it is important to prepare for sleep in advance to ensure a quality rest.

For a smoother transition to sleep, gradually reducing activity before resting is recommended. Creating rituals that help people become free of thoughts and adjust to relaxation can be helpful. Many people become irritated by having to sleep during the day when everyone around them is awake. This thought may interfere with sleep. Try to keep a diary before going to bed, writing down plans for the day and emerging thoughts. Our colleagues note that this helps to relieve tension and prepare for sleep.

These results are supported by research. In 2018, it was found that setting up a to-do list 5 minutes before bedtime helped prepare people for rest. However, it is important to record these thoughts not on an electronic device, but on paper with a pen or pencil. The blue glow of the gadget screens can interfere with melatonin production, making falling asleep difficult. Therefore, it is recommended to turn off all devices and the TV 30-40 minutes before bedtime to minimize their negative impact.

Create the perfect sleeping environment

According to a 2011 study, indoor light interferes with the production of melatonin, a hormone that promotes normal sleep. This is especially true for shift workers, who often fall asleep in the daylight. To improve the quality of sleep, you need to create complete darkness in the bedroom. To do this, you can use thick curtains, blinds or shutters and exclude all sources of artificial light. Wear sunglasses when driving home to minimize exposure to daylight is also recommended.

Melatonin

Melatonin is known as sleep hormone. A 2022 study found that it does improve sleep quality and may be useful for people with respiratory and metabolic disorders. However, if you have mental disorders or neurological disorders, adding melatonin may be less effective. Also, dietary supplements (BAAs) often contain more melatonin than is recommended, which is a concern for experts. It is unclear how high doses of melatonin can affect health.

It is recommended to consult a doctor before taking melatonin. It is also important not to exceed the recommended dosage and to choose only proven dietary supplements.

Maintain a routine on weekends

On weekends, many of us tend to sleep less and get more active. It's time to meet friends, have a hobby, or watch TV shows at night. However, not everything that seems attractive is good for the body. Therefore, it is important to follow the usual daily routine even on weekends: go to bed and wake up at about the same time, and perform morning rituals such as showering. Abnormalities in schedule can cause significant fatigue and sleep disturbances.

Look for support

Shift work may lead to a lack of communication with loved ones and a feeling of loneliness. But we should not despair. Colleagues working on the same schedule can be a source of understanding and support. During breaks or after work, you can discuss your problems and share your experiences. If you have trouble sleeping, feel free to share it with your colleagues. Perhaps your experience will be useful to some of them, and you can get valuable advice from those who have already coped with insomnia.