Light, caffeine, naps and routine after work affect more than you think – some simple changes can help you sleep longer and better

Working the night shift is a challenge for the body, because it disrupts the circadian rhythm – the internal biological clock that regulates the sleep and wake cycle. When working at night, the body fights against its natural need for rest, so creating good habits is especially important.

Continuous lack of sleep is associated with stress, difficulty concentrating and a higher risk of various health problems. It can also affect the ability to drive and increase the chance of making mistakes at work.

Specialists advise aiming for around seven to nine hours of sleep a day. For people who work at night, this often requires more careful organization of family and daily obligations.

The room where you sleep should be as dark, cool and quiet as possible. Light-blocking curtains or eye masks can help, while earplugs or white noise can reduce sounds from the environment.

The phone is best placed in “do not disturb” mode, while family members should avoid noisy activities during the hours when you sleep.

A repetitive routine signals the brain that it is time to rest. A warm shower, a light meal, chamomile tea or relaxing exercises can make it easier to fall asleep after a shift.

Light has a big impact on the biological clock. Exposure to it inhibits the production of melatonin, the hormone that helps prepare the body for sleep.

Therefore, during the last part of the shift, when possible, exposure to strong light and screens should be reduced. When driving home, care should be taken that light-restriction measures do not increase drowsiness while driving.

Caffeine can help keep you awake at night, but should not be consumed near the end of your shift. Its effect can last for several hours and make it difficult to fall asleep after returning home.

A well-planned nap can improve attention, memory and reaction time.

Before starting the shift, a nap of about 90 minutes can be helpful. When there is not enough time, even 20–30 minutes can increase alertness.

If working conditions allow, a short nap during the shift can help reduce fatigue. However, long naps close to bedtime can make it more difficult to fall asleep later.

If, despite changes in your routine, you continue to have insomnia, excessive sleepiness, or difficulty in daily functioning, a consultation with a doctor or sleep specialist is recommended.

He can assess whether the problems are related only to shift work or to another sleep disorder, such as sleep apnea or narcolepsy.

Source: prizrenpost