How to Sleep Better When Working Night Shifts

Not all employees work the regular 9 to 5 shift. There’s a small percentage of workers that work during the night. Many night workers have trouble sleeping during the day. It’s because of the body’s natural circadian rhythms. The body has an internal clock that keeps you awake during the daytime and makes you fall asleep at night. So, if you work at night, you might find it difficult to get enough sleep after your shift ends. Sleep deprivation could lead to high blood pressure, mood swings, a higher risk of diabetes, and lack of focus. But there are things that you can do that will help you get better sleep during the day, including the following:

Wear sunglasses on your way home

As mentioned, the body stays awake during the day because the internal clock is built that way. Wearing sunglasses on your way home can help prevent too much light exposure. It will help you get to sleep quicker compared to having full exposure to the sun.

Consider using CBD products

The use of CBD has the potential to help you get better sleep. Some believe it helps improve both the quantity and quality of sleep. There are CBD flower outlets in the UK that offer a variety of flavours and strains. They also have different CBD content. CBD could possibly relieve stress and improve focus, which might help night shift workers.

Make your room conducive to sleep

Making your room more comfortable can also help you sleep faster and better. Keep the room clean, as a messy room could increase stress and keep you awake. Use blackout curtains to prevent light from getting in, then set the air conditioner to a comfortable temperature. Keeping your bedroom cool and dark will help induce sleep, as it could trick your system into thinking it’s night.

Ask housemates to keep the volume down

If you live with other people like family members or housemates, talk to them and ask them to keep the house quiet or at least keep the volume low while you’re sleeping to avoid sleep disturbance. Too much noise can disrupt your sleep, and you might find it difficult to return to bed when that happens.

Avoid caffeine near the end of the shift

You might drink caffeinated drinks like coffee and energy drinks to stay awake during your shift. However, excessive caffeine intake will make it difficult for you to sleep after work. So, avoid drinking caffeinated drinks a few hours before your shift ends.

Avoid smoking

Some night shift workers also rely on smoking to stay awake. However, it could affect your quality of sleep. Plus, it could also cause other sleep problems, like sleep apnoea. Smoking is known to cause other health concerns, including bronchitis, diabetes, lung disease, heart disease, and cancer.

Getting proper sleep on a night shift can be challenging at first. However, following these tips and establishing a regular bedtime routine can help you get used to it and sleep better in the long run. If you still experience trouble sleeping and it affects your health, consult your doctor for help.