Do you work shifts and suffer poor sleep as a result?
Shiftwork can have an impact on various aspects of health including:
fatigue and sleep disorders
obesity
cardio-vascular disease
type 2 diabetes
mental health
reproductive health
digestive disorders
For long term chronic insomnia, Sleep-focus.com can help you resolve this sleep problem.
5 Tips for Better Sleep for Shiftworkers:
Try not to rely on caffeinated drinks to help you stay awake. Coffee has a half-life of up to 8hrs, so it is better to avoid caffeine six to eight hours before your intended sleep time.
Be careful with what you eat. High-protein foods such as steak and chicken can disrupt sleep as they will take longer to breakdown and our digestion system is 50% slower whilst we sleep. So, eat ‘complex’ carbohydrates like whole-wheat toast or oatmeal before bed. These foods help with the release of serotonin, a chemical precursor to melatonin.
Alcohol as a ‘sleep aid’? No, just No!! Alcohol is anything but an aid for sleep. Alcohol disrupts the normal deep sleep and rapid eye movement (REM) sleep which leads to shorter sleep time and more fragmented and lighter sleep. As alcohol levels drop, your brain kicks into overdrive. You may toss and turn as your body undergoes a rebound arousal. It takes about an hour for our bodies to process 1 unit of alcohol. A glass of wine will reduce our sleep quality by about 10%, 2 glasses of wine by 25% and 3 glasses of wine by 50%.
Try to limit sunlight before sleep, sunlight will wake our brains up. If it is safe to do so, wear sunglasses on your journey home from work. You can also try some light exercise just before your journey home to help overcome tiredness.
Your bedroom is a ‘sleep room’, ensure it is conducive to sleep. Your sleep room needs to be as dark as possible, try using an eye mask, keep it quiet, consider white noise such as a standing fan and/or use ear plugs, keep it cool at about 18 degrees and comfortable. How old is your mattress? It is recommended to change your mattress every 6-8 years.
Sleep disorders such as chronic insomnia can lead to drowsiness during the day.
Find out more about chronic insomnia and how CBT-I, or cognitive behavioural therapy for insomnia, is the gold standard for treating insomnia.
For further reading on the impacts of shiftwork visit: https://www.footestepsfoundation.org/
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