How to Adjust to a New Sleep Schedule

How to Adjust to a New Sleep Schedule

To say it simply: it can be difficult to work night shifts. One of the biggest challenges can be adjusting to a sleep schedule which forces you to sleep during the day. Here are a few tips and tricks to get adjusted to sleeping during the day while you are working at night. 

  • Purchase black-out curtains. These will help trick yourself into thinking it is nighttime, therefore making it possible to fall asleep while the sun is out. 
  • Ear plugs, fans or white noise machine is helpful in blocking out noise is you live in a noisy environment.  
  • Hot showers or baths before bed can be calming and help your body adjust to bed-mode. 
  • Taking an over-the-counter melatonin before bed can help get you to sleep around the time you want to fall asleep, as well as helping you get a more restful sleep. 
  • Essential oils, such as lavender or chamomile, can help put you to sleep and give you a better sleep. The best thing about essential oils is that there are many options how on you can use it. You can put it on the skin or put it in a diffuser to make the environment more fit for sleeping. 
  • No screens before bed! We all are a little guilty of watching tv, spending time on the computer or scrolling through our phones before bed, but it can keep you up. Huffington Post states that screen time before bed affects your body’s natural production of melatonin and trick your brain into thinking it isn’t time for sleep. Put screens away at least 30 minutes before going to bed. 
  • Pick up a book before bed to make yourself sleepier. 
  • On your first day off, a short nap can be beneficial in helping you return to a normal sleep schedule by having you tired by the time early night comes. 

 

The biggest thing to remember that your sleep is important. Just because it is day time, doesn’t mean you should spend the entire rest of the day out and about, especially if you don’t need to be. What are your tips on how to adjust to a new daytime sleep schedule?