Being plagued with a shift work sleep disorder can be a nightmare. There are times when you are not in a set routine over your shifts or that you suddenly have to change your natural routine which sets off your body. Despite what you might think shift work can cause a lot of issues over sleep disorders. The following are seven ways which might enable you to help prevent a shift work sleep disorder from plaguing your dreams.
Lose Your Mobile Devices
Staring at a screen can make it harder for you to sleep at night or during the day, depending on when your shifts end, and it can be a good idea to cut down your usage. It’s not that you have to stop using the devices like your smart phones or tablet PC’s all the time but rather in the time leading up to when you usually sleep. This might help you grab some sleep and not have to worry about narcolepsy and other such disorders.
Try To Create a Sleep Routine
When your body gets into a cycle then it can get used to it and can help keep you sleeping for longer. For instance, if you get off from a night shift at eight in the morning and get home by nine, you should try to set a routine that every day you are in bed by nine thirty or at latest ten. That will help to establish a sleep routine or pattern and it will help to avoid a shift work sleep disorder.
Don’t Drink Caffeine before Bed
Caffeine can be a bad ingredient in any drink because it helps to stimulate the brain and keep you more energized which isn’t what you want. You want to be able to go off to bed and sleep but with caffeine it can keep you awake. It doesn’t matter how much you drink you can find you have some trouble. Sleep apnea is a real problem for many people and when you have lots of caffeine it doesn’t help the situation either.
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Avoid Big Meals – Including Spicy Foods
You want to avoid narcolepsy and other sleep disorders so you can’t exactly overfill yourself before bed. If you have a bad habit of eating large meals before heading off to sleep then it might make it a lot tougher for you to sleep. Big meals are bad and spicy food is not advisable either! These things could keep you awake far longer than you want to be.
Don’t Stay Up and Overtire Yourself
Some people tend to do things when they get off from work such as go shopping or take a long walk or drive but these things might not help. You can actually overtire yourself since you are staying up longer and when you do get to bed you find, even though you’re tired, you can’t sleep. It’s not ideal to say the least and it’s certainly going to make you feel annoyed too. When it comes to avoiding getting a shift work sleep disorder you have to be smart as to how you have your morning or nightly routine.
Ensure After a Weeks Work Of Shifts You Get A Few Days to Recovery
Let’s say you work a four or five day night shift during the week, you should have at least two or three days to recover. That will help you to catch up with some sleep you might need and help relax the body. It mightn’t help with sleep apnea but it can help with some other sleep disorders. Remember, if the body doesn’t get enough sleep it can get cranky and tired quicker.
Don’t Exercise Before Going to Sleep
A shift work sleep disorder can be very real and it can start overtaking your life too which is why you have to be wise how you handle your extra activities. For instance, some people want to get in a few hours of exercise after work and before they go to bed as it’s usually the only free time they have. However, while it can be good to exercise, doing so right before going to bed can be a bad idea. It’s not ideal to say the least and it’s certainly going to cause you a lot more trouble in trying to get to sleep too! You have to find another time to exercise.
It’s hard to with shift work because it can often cause your usual sleep routine to be knocked off course. Night shift work is especially hard because there are lots of factors during the day that cause you to struggle to sleep. Getting a sleep disorder can be bad for a host of reasons and it can certainly drive you up the wall too. If you find you have a shift work sleep disorder seek help and hopefully the above tips might help you too.