According to Western Australia’s Office of Road Safety, shift workers get about one to two hours less sleep time than those who work during normal hours. This can negatively affect mood and health, and increase the risks of accident at work or on the road.
If you work during atypical hours, it is best to get at least seven hours of sleep to avoid fatigue or falling asleep at work. Keep reading to know how you can promote better sleep during daytime.
Make the Room Quiet
During daytime, there are more likely to be noises inside and outside your home that can disrupt your sleep. It is a good idea to wear earplugs or use a fan or a white noise machine to block out sounds. The Blinds Gallery suggests using thick curtains for extra insulation. Curtains are fairly effective at blocking sound from entering through the window.
Limit Caffeine Consumption
If you need to sleep from morning to afternoon, avoid caffeine after midnight. Caffeine found in coffee, tea, chocolate and carbonated drinks stay in your system for many hours and keep you awake. You should also refrain from using tobacco products a few hours before bedtime.
Keep the Room Dark
Dim the lights and use special curtains and darkening shades to block daylight and make the room completely dark. You can also try wearing an eye mask, and be sure to limit the use of electronic devices before bedtime. They stimulate brain activity, disrupting your ability to sleep.
Keep the Room Cool
Set your air conditioner’s timer to drop a few degrees a few hours after your sleep, or just doze off with a fan. Experiment with keeping your room cool to find what makes you most comfortable. It is also important to use a comfortable mattress and pillows, so you can wake up feeling rested, not stiff.
Apart from these suggestions, you should also include healthy lifestyle choices in your daily routine. Eat a balanced diet and work out after you wake up, instead of before going to sleep. Sleeping and waking up at the same time every day also helps promote better sleep.