Don’t exercise before sleep, as it boosts energy levels. Don’t eat right before you go to sleep. Plan your meal times. Eat a light snack if you need quick energy at night. Whole grains are a good option. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try to avoid sugary snacks as they may give you a boost, but then leave you even more tired after the effects subside.
Make time to spend with family and friends. Make sure you leave enough time for errands, such as grocery shopping or going to the bank. Take note of which stores and services are open only during the day and which are open at night. If you have trouble scheduling something, ask a friend or family to help take care of these day time tasks. There is no best schedule, you will have to find what works for you. Being disciplined in your new schedule and sticking with it is key! The unconscious mind works best when you understand what’s going to happen as a routine.
Stop taking caffeine at least six hours before sleep [5] X Research source Ask your doctor before using any pharmaceutical sleep aids
Reduction of quality or amount of sleep. Constant fatigue Anxiety or depression
Ask them to please be as quiet as they can during the time you are sleeping. Always set aside time spend with family and friends. Being social can help combat the effects of loneliness that can come with a night shift.
Exposure to light will send the message to your body that it’s time to be active. When your optic nerve is exposed to low or no light, your body produces melatonin, which is responsible for making you feel the need to sleep.
Take the shortest route to work. [7] X Research source Stay alert on your drive home. If you feel too drowsy to drive, pull over.
If you do get off schedule, try to get back on it as soon as you can. Ease into any new sleep schedule slowly if possible. Keep your work night sleep schedule, even on nights off. Changing your schedule can lower the amount of sleep you get overall.
Keep a sleep journal to log the length and quality of your sleep. Though eight hours a night are recommended, every person is different. Pay attention to how you feel, get more sleep if you think you need it. Even though you work nights, you still need your normal amount of sleep.
If you know a change is coming, spend a few nights before adjusting. If you know a string of night shifts are coming up, stay up later than normal a few nights before. [9] X Research source Gradually working into a new shift schedule will make the change easier and allow you to perform better at work.
Keep other rooms dark, such as your bathroom, in case you do wake up before you are done sleeping.
Don’t stop to do any errands. Take the shortest route home.
Avoid any low or gentle lighting, as this may bring on drowsiness. UV lights can give you vitamin D, much like natural sunlight does. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Ear plugs Noise cancelling headphones White noise machine to cover up other sounds. Ask family members to be as quiet as they can during your sleeping hours. Turn off your phones ringer if possible.
