13 Useful Ways How to Get Sleep after Working Night Shift
Many workers are always on duty for night shift. It is a work requirement that people have to do. You might be one of those workers who have to carry on with the night shift. A night shift requires collecting a lot of energy before going to work. But in addition to that, your body also needs some rest after you are done with your night shift.
This article contains 13 How to Get Sleep after Working Night Shift. Falling asleep after a night shift might be hard as you read about the causes and effects of inability to sleep after working your night shift. Nevertheless, after reading through this article you will find more ways that aid your sleep.
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Causes of Inability to Sleep after Working Night Shift
After working a night shift, it might be difficult to sleep afterwards. There are different causes for that inability to sleep. Below are some of the causes that might apply to you:
- Frequent naps
- Doing too much errand
- Not having enough time to unwind
- Overly tired
- Stress
- Unhappiness during the shift
- Hunger
- Too many distractions
Effects for Not Getting Sleep after Working Night Shift
Getting sleep after working a night shift is so important. If you do not get the right amount of sleep after you get home from work, you may experience these devastating effects:
- Grumpiness
- Foggy brain
- Sleepiness
- Feeling tired
- Inability to focus
- Less concentration
Ways to Get Sleep after Working Night shift
So what are the things that you can do to help you energise your body back from a night shift? The answers lie below as we listed the different ways to help you get your sleep back.
1. Reduce Exposure to Bright Light
When going home after the night shift, avoid any bright lights. Bright light will only keep your eyes awake due to the strong intensity. Wear sunglasses to reduce the light intensity around you. Other than that, you can also wear a hat to shield off the sunlight from your eyes.
2. Turn Off Electronic Devices
Working after a night shift can be tiring and you need to catch up on your rest immediately. Turn off the sounds from your phone to avoid any disturbance. Calls and texts can disrupt your sleeping moment. A more extreme way to get a good sleep would be to completely switch off the phone while you sleep.
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3. Relax After Work
Once you get home, do not do too much of anything around the home. Sit yourself down and unwind since you need to keep your body relaxed to prepare you for your sleep.
4. Have Clean Bedroom
Make sure that you have a clean bedroom after you get home from your night shift. Avoid clutter and messiness in your bedroom. It should be peaceful and in order. A neat bedroom will make it easier for the mind and the body to rest. Also, it is always comforting to sleep in a clean environment.
5. Keep Your Bedroom Dark
You need to keep your bedroom dark to ensure a good sleeping environment. Light will make it difficult for you to sleep as it could signal your body to stay awake. Use dark blinds or curtains. You may also purchase blackout curtains that can completely block any light from entering your room.
6. Go Straight to Bed
Once you get home from your night shift, immediately go straight to bed if you can. This will encourage your body to sleep earlier. Avoid errands as that might keep you awake and overtired. Over tiredness might cause difficulty in sleeping. Also don’t use up too much of your energy and focus more on sleeping.
7. Minimise Usage on Electronic Devices
Minimise your usage on electronic devices. They include phones, laptops and TVs. Those devices release intense light that could keep you awake. Moreover, they distract your brain from sleeping. You may end up wanting to stay awake to use your devices instead of restoring energy into your body.
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8. Eat Light Meal
Eat light meal before you sleep after your night shift. A heavy meal might make you awake. Light meal such as yogurt or cereal can fill your stomach just enough to help you sleep. You should eat your large meal once you are awake or before going to work.
9. Meditation Before Sleep
You can try to meditate before going to sleep. Meditating will help your mind calm down and relaxed. It helps the body to prepare itself for sleep. Other than that, it can reduce the stress that might cause difficulty in sleeping.
10. Use Ear Plugs to Block Noise
To have a peaceful sleep, use ear plugs. They will help to block noise that can startle you from your sleep. Furthermore, ear plugs will make your sleep experience better. You won’t have to worry about any distractions that prevents you from sleeping.
11. Avoid Drinking Coffee During Shift
Never drink coffee during your shift. As tempting as it might be, the stimulant will kick in your body system for hours and that includes the time when you should be sleeping.
12. Take Warm Shower
Taking a warm shower or bath after you get home from work can also help. Warm water helps to make you feel relaxed. However, never use cold water as that would only cause your body to go into shock. Your body will become more awake and that is the opposite of what you want.
13. Burn Incense
Burning incense around the home can help too. You can also burn it inside your room only. When you burn incense, it releases smoke that acts as aromatherapy. It will help set the mood of your home into a relaxing one. So, your body will feel calm and ready for sleep.
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You may not be able to avoid a night shift but that does not mean that you have to neglect your body. You need sleep to return energy back into your body. After getting a good sleep after work, you may continue to fully carry out your daily routines with a sound body and mind.
