Do you work night shifts and sleep during the day? Do this to regulate and improve your sleep

Working the night shift can be challenging. If you’re a police officer, nurse, security guard, or work in any profession that requires you to be active at night, you know all too well the toll it takes on your body and mind.

The routine is heavy, fatigue builds up, and it seems like the biological clock never adjusts. Still, change jobs or abandon this reality is not always an option for those who support a family.

While many people have the opportunity to adjust their schedules and routines, you don't have that choiceYou can't just drop everything and change your life.

This makes it even more important to find ways to adapt, keeping your health up to date and ensuring that night work does not have a profound impact on your well-being. After all, we are not just talking about you, but also about those who depend on you.

It is common to hear advice from experts on the internet saying that working at night can be extremely harmful. But for those who there is no other option, this conversation may sound discouraging.

The most important thing is to understand that, despite the difficulties, it is possible to improve your quality of life, taking practical steps that help reduce negative impacts. You don't have to suffer so much with the night shift if you adopt some simple changes in your daily life.

Strategies for getting a good night's sleep after a night shift

Powerful behavioral habit trigger

The worst thing is that many people arrive home very sleepy, but the desire to sleep simply disappears as soon as they walk through the door. Does this happen to you?

What explains this behavior are the behavioral triggers. Find out now how to change this.

What are triggers and how do they work?

You may know someone who, when they get into their car, immediately feels sleepy and starts to fall asleep, or who, when they hear a sad song, immediately thinks of their ex. Others may find that the smell of coffee increases their productivity. 

This is what we call behavioral triggers. This is when something 'activates' an automatic response in the body or mind. These triggers help create associations that facilitate these behaviors.

Avoiding things that disrupt sleep

When you get home in the morning, tired after a long day at work, avoid doing anything that might trigger your sleep or release dopamine.

Think now:
What do I usually do that keeps me awake when I get home? Common examples might be:

• Pick up your cell phone to check social media
• Watch an episode of a TV series
• Read news online

Now identify and list your habits! 

From now on, your mission is to avoid these behaviors as much as possible. They are the negative triggers that keep you from falling asleep. Whenever you start these habits, like picking up your cell phone, even when you’re tired, your sleep can disappear. So, make a list of these habits and try to to hinder and avoid each of them.

Creating triggers that help you sleep

Now that you've made it harder for negative triggers to keep you awake, it's time to create habits that become triggers for quality sleep.

Here are some examples of positive triggers you can adopt to help you sleep:

• Relaxing essential oil: Smell can be a powerful trigger. Buy an essential oil like lavender or chamomile. Every time you lie down in bed after a shift, smell it or rub a little of the oil on your pillow. This helps your body associate the scent with sleep.
• Take or eat something: Relaxing teas like chamomile or lemon balm are great for triggering sleep. You can drink tea before bed. Other options include a small piece of chocolate or a piece of candy, but choose something that doesn't contain caffeine or a lot of sugar.
• Listen to relaxing sounds: There are many videos on YouTube with relaxing music or nature sounds that can be triggers to activate sleep. 

It's simple, when you get home, avoid and make it difficult to practice negative habits that keep you awake and make positive habits easier.

Important: Be careful when choosing your behavioral trigger. For example, if you eat a piece of chocolate every night before bed, over time, eating chocolate may become a trigger for sleep, even if it is not the ideal time. 

Also avoid foods that ward off sleep., such as: coffee, heavy and fatty foods or foods that have a lot of sugar.

Accessories that can improve the quality of your sleep

Sleeping during the day can be a challenge, especially due to natural light and everyday noises.

To improve the quality of your sleep, it is important to create an environment that encourages rest, adopting simple but effective measures.

1. Use earplugs and a sleep mask

It is crucial to reduce noises that can disturb your rest. Earplugs They are great for muffling external sounds, such as traffic noise or other people's activities inside the house. 

Want to know which earplugs are best for sleeping and which ones to buy? See also: No noise: Discover how ear protectors can revolutionize your nights of sleep!

No noise: Discover how ear protectors can revolutionize your nights of sleep!

Already the sleeping mask helps eliminate any residual light that curtains may not completely block. 

These accessories, although simple, create a more pleasant sensory environment, helping you to relax and sleep deeply. Even small noises or lights can interrupt the sleep cycle, causing frequent awakenings and impairing the quality of your rest.

These accessories can also serve as behavioral triggers, as we explained previously.

2. Invest in blackout curtains

To the blackout curtains They are an essential solution for those who need to sleep during the day. They are made of a special material that almost completely blocks external light, allowing you to create a dark and comfortable environment, essential for simulating nighttime and facilitating deep sleep. 

Exposure to light, even indirect light, can inhibit the production of melatonin, the hormone responsible for sleep. Therefore, investing in good blackout curtains can be one of the best decisions to ensure a restful sleep, essential for facing long hours of night work with more energy.

3. Create a consistent sleep routine

Keep a regular sleep routine is one of the most effective strategies for adjusting your biological clock, especially when working unusual hours. 

Try to establish a set time to go to bed and wake up every day, including on your days off. This helps your body recognize these times as your rest period, making it easier to get rest and improve the quality of your sleep. 

In the first few days, it may be difficult to maintain this regularity, but over time, your body will get used to it, and you will begin to feel the benefits. 

This consistency is essential to regulate your circadian cycle, which controls sleep, wakefulness, and other bodily functions. A well-adjusted circadian rhythm can reduce feelings of constant fatigue and help maintain energy during night shifts.

Eat smart

Food has a significant impact on mood and well-being, especially for those who work at night. 

What you eat and when you eat it can affect both your energy and your ability to fall asleep when it’s time to rest. That’s why it’s important to pay attention to the foods you eat before bed and during work.

1. Eat light meals before bed

Before going to sleep, it is advisable avoid heavy meals that can hinder digestion and interfere with the quality of sleep. 

Fatty foods, fried foods and very large meals tend to overload the stomach, causing discomfort and making it difficult to fall asleep. 

Opt for lighter, easier-to-digest meals, such as salads, cooked vegetables, and lean proteins. This not only improves sleep, but also prevents problems such as reflux and indigestion, which can disrupt your rest. 

2. Plan your late night snacks

During late night work, it's natural to feel hungry, and what you eat during this time can affect your energy and prevent you from sleeping well. 

Plan your late night snacks opting for foods rich in protein, such as eggs, yogurt or nuts, and fiber, such as fruits and vegetables. These foods provide energy gradually and sustainably, avoiding sugar spikes that can lead to sudden energy crashes. 

Avoiding foods rich in refined sugar or simple carbohydrates, which can cause drowsiness or a feeling of tiredness shortly after consumption, is a good practice.

Congratulations on investing in your well-being and finding ways to sleep well after a night shift. Your health is a priority, and taking steps to ensure you get quality rest is an important step in maintaining your physical and mental balance. 

If you encounter persistent difficulties or have specific questions about your health, do not hesitate to seek professional advice.
For more tips and information on well-being and health, follow our social networks at I am healthy. We are here to support you on your journey to a healthier, more balanced life.

Sources and bibliographic references:
– Bright-light exposure during daytime sleeping affects nocturnal melatonin secretion after simulated night work.
– Daytime Sleepiness and Sleep Habits of Australian Workers.
– Sleep Fragmentation and Daytime Sleepiness.
– Book, The Power of Habit by Charles Duhigg.

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