Have you ever experienced feeling groggy and dizzy after work? Do your work hours have anything to do with it?
Working at night or rotating shifts sometimes do not allow you to have a good night’s slumber. Irregular work schedules can interfere with your schedule and harm your body. An internal debate on whether or not to hit the snooze button is probably part of your morning.
Getting the right amount of sleep doesn’t have to be difficult. This article provides effective sleep hacks to find a better balance between your work and sleep hours.
Try to Maintain a Schedule
Sticking to a sleep/wake routine is important. Go to bed and wake up at the same time every day – even on weekends. If your shifts are changing, so is your body and mind. As much as possible, take a nap if you have a short break in your shift. Have a few minutes of down time before you start work again, as it may help your body understand when you need to be alert.
Set a Dark Environment
Sunlight can be distracting. In fact, it can keep you up even if your body is already screaming rest. If you want to sleep better in the morning, there are many alternatives to using blankets or an eye mask. One effective way to achieve good slumber is to choose the right window treatment. Apart from curtains and draperies, you can sleep tight with blinds designed to keep out bright UV rays while letting elegance in. Whether you prefer cellular, Venetian or roller, blinds are a classic way to block the light in your bedroom.
Warn Your Body
If you are going to have a major change in work schedule, you need to give your body a warning. Say your usual shift is 9:00 p.m. to 6:00 a.m. and you’re moving to an 11:00 p.m. to 8:00 p.m. schedule. If you sleep from 8:00 a.m. to 4:00 p.m., postpone your bedtime to 10:00 a.m. and sleep until 5:00 p.m. on the first day of the transition.
Avoid the Quick Fix
When you are constantly having just four to five hours of sleep, it may be tempting to buy sleep supplements. If you can choose a quiet place to sleep and trick your mind into thinking it needs some sleep, then go for it.
Don’t let your graveyard shift get in the way of having a good night’s sleep. Enjoy work and sleep by following these simple tricks.