What you can do to improve the sleep of shifters is to maintain a regular 8-hour rest. for example, that despite not inducing sleep, it helps to improve its quality, ensuring a greater willingness to carry out daily activities.
In addition, it is very important to eat between 5 and 6 meals a day, allowing to ingest the maximum amount of nutrients in each meal, but without exaggerating calories, to avoid weight gain and the risk of diabetes, more common in those who do. Do not have regular hours for eating, sleeping and working.
Here are some tips for improving the sleep and quality of life of shifters:
Because work schedules often vary from week to week, what you can do is make a plan to know what time you need to sleep, to ensure the rest needed for your body and mind. A good example of a plan is:
After working the night shift, it is normal that even after sleeping the recommended 8 hours, the person still wakes up drowsy and becomes a little more tired the next day, but this sensation disappears throughout the day.
Whenever your rest time approaches, which may be in the morning or afternoon, depending on how long you’ve worked, avoid drinking drinks or sleep-impuresting foods, such as strong coffee, chocolate, energy drinks, or pepper, when they leave the person. more awake and active.
These foods should preferably be consumed during the shift to give more energy, but 3 hours before the end of the shift, should be avoided. See the full list of these foods at: Foods that keep you from sleeping.
Whenever possible, it is ideal to sleep at home and not at work, trying to prepare a dark, quiet and comfortable room, as this helps to fall asleep faster and avoids waking up several times trying to sleep.
Taking a relaxing bath or drinking a relaxing juice or tea can help. Good options include passion fruit juice, chamomile tea, lavender or valerian, for example. If you don’t like it or don’t have time to make these juices and teas, you can choose to take a natural remedy in capsules containing these ingredients.
Check out other tips to ensure a good night’s sleep
The melatonin supplement is a good choice to help maintain restful sleep, this supplement acts by improving sleep quality, but does not cause sleep. A 3 or 5 mg pill before bedtime is usually enough to get a good night’s sleep, but it’s important to tell your doctor because it may interact with another medicine that can be used.
Melatonin is a good choice for people who suffer from insomnia but who do not want or cannot take medications for insomnia as they can be addictive. Learn more about the benefits of melatonin.
Some professionals, such as nurses, have the opportunity to take a nap during the shift and this is a possibility when you are very tired and entitled to work. But when this isn’t possible, preparing in advance and sleeping at least 3 hours before starting work can help you stay awake.
Good nutrition is also important to stay awake when you need to work. Meals must be well distributed and it is dangerous to pinch at all times. The last meal before bed should be light to avoid poor digestion and a full stomach sensation. The first meal after waking should contain stimulant foods, such as chocolate or coffee and bread or tapioca, for example. See how night workers work.
Those who work shifts may have great difficulty maintaining certain hours of eating or sleeping and, as a result, are more likely to have:
In addition to these consequences, the lack of regular rest increases the risk of accidents and can disrupt family life and that is why it is so important to know what to eat and what time to sleep to ensure a quality of life, reducing all these risks. .
See also some natural remedies that help improve sleep in the video: