hi.. Pls suggest me some sleeping tips for the day, presentally i'm working in night shift>>>>>
Question:
Answers:
1. No caffeine within 3 hours of the end of you shift.
2. A nice long, warm, relaxing shower BEFORE bed.
3. If you're hungry when you get home, a nice turkey sandwich and a glass of milk.
4. Room darkening blinds or drapes. If you don't have them, hang a blanket over the window(s) to make the room night-like.
5. Eye shades/blinds
6. A fan to give you some "white noise" to drown or at least mask the daytime noises or cars and stuff.
7. Turn off the phone
8. Keep the bedroom as cool as possible so you have to use covers.
Hope something works!
Other Answers:
tylenol pm
Not to sleep or To sleep. Get some good ear plugs and a sleep mask to keep the light out.
a 5th of vodka
Obtain adequate hours of sleep. Shift workers usually obtain less sleep than day workers, but they need to make sleep a priority.
If it's impossible to get the generally recommended seven to eight consecutive hours of sleep, it's better to take a nap prior to going to work than to skip sleep altogether.
Maintain a consistent sleep schedule. Ask friends and family to avoid phone calls and visits during regularly scheduled sleep hours.
Keep the bedroom quiet, comfortable and as dark as possible; light can affect sleep and make it less refreshing.
Avoid coffee or other stimulants in the last four hours of the shift. A cup or two of coffee at the beginning of the shift may increase alertness during work.
If shifts rotate, it's easier to adjust to a schedule that rotates from day shift to evening and then night shift than it is to adjust to a reverse rotation.
Keep the work environment as bright as possible; this will promote alertness and help the body adjust to the shift work schedule. However, avoid bright light on the way home from work; even consider wearing sunglasses on the drive home.
Consider a brief planned nap during the shift, if possible. These timed naps should last only 10 to 20 minutes, as longer naps may cause a prolonged groggy feeling after awakening.
If sleep or job alertness problems are persistent and severe, visit a primary care provider or a sleep specialist for an evaluation of an underlying sleep disorder that complicates the effects of shift work.
In very severe cases, some health care providers consider the temporary use of a short-acting sleeping pill, or a wake-promoting medication. In general you should avoid over-the-counter medicines because many contain long-acting substances that can cause drowsiness to persist during work hours.
Get some room darken blinds, a sound machine, a fan and some nice soft 100 percent cotton sheets and pillow cases with the highest thread count you can afford, some new pillows and a lightweight cotton blanket. Unplug the phone and turn off your sell phone. The solicitors are calling all the time.
first, get room-darkening curtains for your room. You will most like at this time of year need to close the windows to keep the noise out and put on an air conditioner so keep you cool. If you are the type that needs a tv on to fall asleep, do that, but not something interesting that you like because then you will stay up to watch it. Avoid coffee during the night. If not of those work, use Simple Sleep by the makers of Tylenol. Its just like TylenolPM but without the meds which you do not need. You may also want to consider a prescription from your doctor for Ambien. That works wonders but you do not want to use that all the time. If you like it, also try a glass of warm milk as soon as you get home from work. Good luck and good sleeping. I, too, work night shifts and find that if I cut out insulation to fit the window and then cover that with black contractor grade trash bags it keeps all of the light out.. The insulation is the pink Styrofoam kind, it also blocks out the noise. I have tried painting the windows black, cardboard shades and just about everything I could think of before I found this. Most of all, stay away from any and all over-the-counter meds as well as prescriptions. I have worked on call, 24 hrs a day, 7 days a week for the last 17 years..
oscilating fan or other white noise sound to drown out daytime sounds; Dark curtain over the windows, black sheets work great and are inexpensive; Stay up nearly all day first day, go to work a little tired.. will sleep next day from sheer exhaustion. If someone can wake you try using ear plugs if noises are your biggest problem. Once you get on new sleep schedule.. try not to let the weekends change it or you will always have a very crappy monday.
If you can't make it dark in you bedroom. Try tacking a comforter over the window to make it dark. Maybe lay down and watch a movie. Talk to someone really boring on the phone. Going to the bedroom to lay down was my hardest part. Melatonin pills will help get you changed around too but, That don't help on the weekends. Good Luck!
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