better understanding through science: Sleep
TOPICS COVERED ON THIS PAGE
This page is for informational/educational purposes only. If you are having sleep issues contact your medical care provider (doctor) and you can request a sleep study.
- Circadian rhythm and body/biological clock
- Sleep cycles
- Stages of sleep
- Sleep needs and Importance of sleep
- Sleep deprivation
- Night shift workers
- Myths of sleep
- Tips for a Good Night's Sleep
This page is for informational/educational purposes only. If you are having sleep issues contact your medical care provider (doctor) and you can request a sleep study.
Circadian rhythm and Body/biological clock
Circadian rhythms and biological clocks control our sleep. Circadian rhythms and biological clocks are not the same thing, but they work together.
In animals, such as humans, circadian rhythms are physiological and mental/behavioral changes that roughly follow a 24 hour cycle; our sleep and wake cycle.
Biological clocks are what controls or drives the circadian rhythms in humans. There are several biological clocks in the body, but there is one "master clock" located in the brain that controls all of the biological clocks.
The "Master Clock" that controls circadian rhythm consists of a cluster of roughly 20,000 nerve cells located in the hypothalamus (in the brain) which is just above where the optic nerves and eyes cross. This cluster of cells is called the SCN or suprachiasmatic nucleus.
Circadian rhythms can be somewhat influenced by external/environmental factors such as evening/night shift work, amount of sunlight, and flight/time zone travel.
Circadian rhythms are responsible for many bodily functions such as sleep/wake cycles, hormone release, and body temperature. In some cases, abnormal circadian rhythms can be linked to obesity, diabetes, depression, bi-polar disorder, and seasonal affective disorder.
In animals, such as humans, circadian rhythms are physiological and mental/behavioral changes that roughly follow a 24 hour cycle; our sleep and wake cycle.
Biological clocks are what controls or drives the circadian rhythms in humans. There are several biological clocks in the body, but there is one "master clock" located in the brain that controls all of the biological clocks.
The "Master Clock" that controls circadian rhythm consists of a cluster of roughly 20,000 nerve cells located in the hypothalamus (in the brain) which is just above where the optic nerves and eyes cross. This cluster of cells is called the SCN or suprachiasmatic nucleus.
Circadian rhythms can be somewhat influenced by external/environmental factors such as evening/night shift work, amount of sunlight, and flight/time zone travel.
Circadian rhythms are responsible for many bodily functions such as sleep/wake cycles, hormone release, and body temperature. In some cases, abnormal circadian rhythms can be linked to obesity, diabetes, depression, bi-polar disorder, and seasonal affective disorder.
Sleep cycles
The body follows a sleep/wake cycle that allows for proper recovery from the activities that a person does during the day. The body will take cues from the external environment (daylight and night time) and increase certain hormones to induce sleepiness and eventually sleep. Even in sleep we have cycles; 5 cycles of sleep. Even in sleep our bodies are burning calories and repairing itself, both physically and psychologically.
This graphic shows approximate times in the sleep/wake cycle, that the body follows. This can be slightly manipulated in some people depending on their job, for example those who work evening, night, or 24 hour shifts and those who travel/jump time zones for work.
This graph shows how the average person's (not an evening or night shift worker) body releases melatonin through out a 24 hour cycle.
Melatonin is a natural hormone that is produced by a small gland in the brain called the pineal gland. The pineal gland is typically inactive during the day, due to sunlight, and becomes active during the evening and night, due to darkness. The pineal gland is turned on and off by the SCN (discussed above).
Light, even artificial light, plays a huge role in the release of melatonin. Typically, melatonin won't be released unless a person is in the dark or a dim lit environment.
Melatonin is a natural hormone that is produced by a small gland in the brain called the pineal gland. The pineal gland is typically inactive during the day, due to sunlight, and becomes active during the evening and night, due to darkness. The pineal gland is turned on and off by the SCN (discussed above).
Light, even artificial light, plays a huge role in the release of melatonin. Typically, melatonin won't be released unless a person is in the dark or a dim lit environment.
This graph shows how cortisol, also known as the "stress hormone" is released throughout a 24 hour period, for the average person.
The release of this hormone, like melatonin can be altered or manipulated in evening/night shift workers.
Lower cortisol levels are typically seen during sleep, where higher cortisol levels are seen during awake time or times of stress.
The dotted lines show the possible effects of food on cortisol release in the average person.
Cortisol is a steroid hormone that is naturally produced in the body in the adrenal cortex of the adrenal gland, which is located on top of the kidneys. Cortisol is released in times of stress and low blood sugar levels It is involved with immune system suppression, and aids in the metabolism of fats, carbohydrates, and proteins. It also can decrease bone formation.
The release of this hormone, like melatonin can be altered or manipulated in evening/night shift workers.
Lower cortisol levels are typically seen during sleep, where higher cortisol levels are seen during awake time or times of stress.
The dotted lines show the possible effects of food on cortisol release in the average person.
Cortisol is a steroid hormone that is naturally produced in the body in the adrenal cortex of the adrenal gland, which is located on top of the kidneys. Cortisol is released in times of stress and low blood sugar levels It is involved with immune system suppression, and aids in the metabolism of fats, carbohydrates, and proteins. It also can decrease bone formation.
stages of sleep
During any given night we experience 5 phases of sleep (stage 1,2,3,4, and REM sleep). It takes around 90 minutes to 110 minutes to complete a sleep cycle. Each person is different and some cycles can be manipulated by daily activity level, profession, and certain medical conditions.
Stage 1: Is drowsiness. We drift in and out of sleep easily. Some people experience muscle twitches during this stage of sleep. Muscle twitches are just electrical impulses being released. It is very common and normal for athletes to experience muscle twitches when falling asleep. In stage 1 our eye movements are slow and our muscle activity slows. This stage lasts for 5 to 10 minutes.
Stage 2: Is light sleep. Our eye movement stops and our brain waves (electrical activity that can be detected by electrodes) begin to slow. During this stage there will be bursts of brain activity called sleep spindles. The heart rate also slows, and body temperature decreases during this stage.
Stage 3: Is one of the stages of deep sleep. At this stage, the brain produces delta waves (extremely slow brain waves) with bursts of smaller, faster waves. It is very hard to wake someone from this stage.
Stage 4: Is the other stage of deep sleep. During this stage, the brain only produces delta waves. Just like in stage 3, it is very hard to wake someone who is in stage 4 sleep. There is no muscle movement or eye movement during this stage.
REM sleep (dream sleep): This stage of sleep occurs about 70 to 90 minutes into the sleep cycle. Typically a person will experience 3 to 5 REM episodes per night. This is the stage in which we dream. REM (rapid eye movement) occurs, breathing becomes rapid and irregular, heart rate increases, blood pressure rises, and males may experience erections during this stage.
Stage 1: Is drowsiness. We drift in and out of sleep easily. Some people experience muscle twitches during this stage of sleep. Muscle twitches are just electrical impulses being released. It is very common and normal for athletes to experience muscle twitches when falling asleep. In stage 1 our eye movements are slow and our muscle activity slows. This stage lasts for 5 to 10 minutes.
Stage 2: Is light sleep. Our eye movement stops and our brain waves (electrical activity that can be detected by electrodes) begin to slow. During this stage there will be bursts of brain activity called sleep spindles. The heart rate also slows, and body temperature decreases during this stage.
Stage 3: Is one of the stages of deep sleep. At this stage, the brain produces delta waves (extremely slow brain waves) with bursts of smaller, faster waves. It is very hard to wake someone from this stage.
Stage 4: Is the other stage of deep sleep. During this stage, the brain only produces delta waves. Just like in stage 3, it is very hard to wake someone who is in stage 4 sleep. There is no muscle movement or eye movement during this stage.
REM sleep (dream sleep): This stage of sleep occurs about 70 to 90 minutes into the sleep cycle. Typically a person will experience 3 to 5 REM episodes per night. This is the stage in which we dream. REM (rapid eye movement) occurs, breathing becomes rapid and irregular, heart rate increases, blood pressure rises, and males may experience erections during this stage.
Sleep needs and Importance of sleep
Each person has different sleep needs based on their age, gender, activity level, and job. Where some people can function on 4-6 hours of sleep, others need the "traditional" 8 hours, and then there are those who need 9-10 hours of sleep to function normally.
Sleep is a dynamic activity, meaning our body doesn't simply "turn off" when we are catching zzz's. Our body is constantly performing tasks to keep us alive. Simply put, if our body "turns off" we are dead.
Sleep to the body is as essential as water and food are. Sleep deprivation can have severe consequences which can include death.
Benefits of sleep
Sleep provides our bodies with several benefits. Sleep helps us organize memories, solidify learning, improves concentration (during the day), and regulates mood. If a person becomes sleep deprived (not enough sleep), a person’s motor skills decline, it can make a person cranky and irritable which can effect emotions, social interaction, and decision making. Driving a car while being sleep deprived is the equivalent to driving drunk. According to the National Highway Traffic Safety Administration, over 100,000 accidents and 1500 deaths occur each year due to driving while sleep deprived.
The immune system: Sleep is essential to the immune system. When a person doesn’t get enough sleep, the immune system becomes weak and the person becomes more susceptible to infection and disease. This is why when a person becomes stressed because of school or work and they don’t sleep enough, they can get sick.
The nervous system: When we sleep our brain is repairing itself from the day’s activities. Recent research has stated that during sleep the brain can start to repair and grow new nerve cells both in the brain and outside of the brain. Some research shows that getting the proper amount of sleep improves learning and knowledge retention.
The endocrine system: Hormones are essential to the function of the human body. The body has specific times that it releases certain hormones during the day, night, and through life. An example of hormones released just before sleep and during sleep are growth hormones. These hormones regulate every thing from metabolism to muscle repair to growth of the body itself.
The muscular system: Sleep plays a major role in recovery from workouts/training. As sleep is a "reset" for many of the body's systems, it does the same for the muscular system. The more intense the training or the higher the amount of physical activity, the greater amount of sleep may be necessary for recovery.
Sleep Needs
Not only does a person’s quality of sleep effect how rested they are during the day, but differences in the lives of people have effects too. People have different activity levels, different jobs, different ages, different genders, and different genetic makeup. The amount of sleep a person needs is based on all those factors. If a person doesn’t feel refreshed and rejuvenated when they wake up in the morning, chances are they didn’t get enough sleep.
Athletes and SLEEP (RECOVERY)
Athletes typically need more sleep than the average person. Athletes use more energy during the day than a person who is not in athletics. Sleep needs are also based on they type of activity and duration of the activity the athlete is involved in.
Athletes are a unique breed. They workout hard and they play hard. They put their body through a tremendous amount of stress. For most athletes-they wouldn’t have it any other way! However, because athletes put their body through so much, they need to have the correct amount of recovery in order to be successful. There is a balance between working out and recovery/rest.
Sleep allows the body to recover from the stresses of the day. Athletes who have non-stop athletic practices and games/meets need to get between 8 and 10 hours of sleep to adequately recover. However, with crazy schedules this much sleep is rarely possible. It is best if the athlete tries to get as close to 8 hours of sleep per night.
Sleep is a dynamic activity, meaning our body doesn't simply "turn off" when we are catching zzz's. Our body is constantly performing tasks to keep us alive. Simply put, if our body "turns off" we are dead.
Sleep to the body is as essential as water and food are. Sleep deprivation can have severe consequences which can include death.
Benefits of sleep
Sleep provides our bodies with several benefits. Sleep helps us organize memories, solidify learning, improves concentration (during the day), and regulates mood. If a person becomes sleep deprived (not enough sleep), a person’s motor skills decline, it can make a person cranky and irritable which can effect emotions, social interaction, and decision making. Driving a car while being sleep deprived is the equivalent to driving drunk. According to the National Highway Traffic Safety Administration, over 100,000 accidents and 1500 deaths occur each year due to driving while sleep deprived.
The immune system: Sleep is essential to the immune system. When a person doesn’t get enough sleep, the immune system becomes weak and the person becomes more susceptible to infection and disease. This is why when a person becomes stressed because of school or work and they don’t sleep enough, they can get sick.
The nervous system: When we sleep our brain is repairing itself from the day’s activities. Recent research has stated that during sleep the brain can start to repair and grow new nerve cells both in the brain and outside of the brain. Some research shows that getting the proper amount of sleep improves learning and knowledge retention.
The endocrine system: Hormones are essential to the function of the human body. The body has specific times that it releases certain hormones during the day, night, and through life. An example of hormones released just before sleep and during sleep are growth hormones. These hormones regulate every thing from metabolism to muscle repair to growth of the body itself.
The muscular system: Sleep plays a major role in recovery from workouts/training. As sleep is a "reset" for many of the body's systems, it does the same for the muscular system. The more intense the training or the higher the amount of physical activity, the greater amount of sleep may be necessary for recovery.
Sleep Needs
Not only does a person’s quality of sleep effect how rested they are during the day, but differences in the lives of people have effects too. People have different activity levels, different jobs, different ages, different genders, and different genetic makeup. The amount of sleep a person needs is based on all those factors. If a person doesn’t feel refreshed and rejuvenated when they wake up in the morning, chances are they didn’t get enough sleep.
Athletes and SLEEP (RECOVERY)
Athletes typically need more sleep than the average person. Athletes use more energy during the day than a person who is not in athletics. Sleep needs are also based on they type of activity and duration of the activity the athlete is involved in.
Athletes are a unique breed. They workout hard and they play hard. They put their body through a tremendous amount of stress. For most athletes-they wouldn’t have it any other way! However, because athletes put their body through so much, they need to have the correct amount of recovery in order to be successful. There is a balance between working out and recovery/rest.
Sleep allows the body to recover from the stresses of the day. Athletes who have non-stop athletic practices and games/meets need to get between 8 and 10 hours of sleep to adequately recover. However, with crazy schedules this much sleep is rarely possible. It is best if the athlete tries to get as close to 8 hours of sleep per night.
Sleep deprivation
Life is busy; so very busy. There are days we feel like there aren't enough hours in the day to accomplish what we need to. Unfortunately, we will sacrifice our much needed sleep to get done what we need to. What most don't realize is that sacrificing sleep can have serious consequences to our health.
Sleep is the body's way of repairing itself from the days physical and emotional stresses of life. Sleep is the "Reset" button for the body. Sleep deprivation occurs when the body doesn't get the sleep it needs. There is chronic sleep deprivation, which is sleep deprivation over a longer period of time, and acute sleep deprivation, which is sleep deprivation over a short amount of time.
Most of us have experienced at some time or another acute sleep deprivation. We see this most when it comes to school/college/work and school. Not everyone experiences acute sleep deprivation during these times and this type of schedule typically doesn't last long term.
Below are some fact sheets from Boston College (images found in Google Images).
Sleep is the body's way of repairing itself from the days physical and emotional stresses of life. Sleep is the "Reset" button for the body. Sleep deprivation occurs when the body doesn't get the sleep it needs. There is chronic sleep deprivation, which is sleep deprivation over a longer period of time, and acute sleep deprivation, which is sleep deprivation over a short amount of time.
Most of us have experienced at some time or another acute sleep deprivation. We see this most when it comes to school/college/work and school. Not everyone experiences acute sleep deprivation during these times and this type of schedule typically doesn't last long term.
Below are some fact sheets from Boston College (images found in Google Images).
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Lack of sleep and sleep deprivation is associated with several harmful effects to the human body ranging from psychological deficits to physiological deficits to possible increases in probability of developing certain diseases. Sleep is as important to the body as food and water.
Night shift workers
Shift work can be very hard on the body. Not everyone works day time hours (7-3, 8-4, 9-5) and get the ability to sleep at night. Over night shifts, evening shifts, and 24 hour shifts are common practices in many professions. Being on these types of shifts can be slightly difficult when the rest of the planet seems to be on day time/shift hours. (For the purposes of this topic, shift work refers to non-day time hour(s) work)
Shift work can cause a confusion or misalignment to the body's circadian rhythm. The body naturally wants to be awake during the day and sleep at night, however when a shift worker sleeps during the day, the circadian rhythm and its functions can be thrown off.
The body's internal clock has some flexibility and can somewhat adapt to shift work. If the shift work is on a rotating schedule, the body can have the chance to adjust better than if the shift work is on a set schedule. With a rotating shift schedule the body is able to adjust much like a person who travels and has jet lag. With that being said, like with jet lag, the circadian rhythm doesn't fully adjust. Shift work on a set schedule can offer a different set of adjustments and difficulties. On a set schedule, the body may fall asleep right after shift, but not remain asleep for the full 7-9 hours needed for full rest/recovery/sleep. Whether or not the shift work is on a rotating schedule or set schedule, the body's rhythms can be skewed, like wanting to eat when trying to sleep, wanting to sleep when needing to be awake, and other physiological processes.
Where every person is different, some people may be able to adjust to shift work/sleep patterns better than others. Some people are more night owls and some are more day birds. Our genetics can play a role in our circadian rhythms and what times of day we work the best. More research is needed on the subject.
Shift work can cause a confusion or misalignment to the body's circadian rhythm. The body naturally wants to be awake during the day and sleep at night, however when a shift worker sleeps during the day, the circadian rhythm and its functions can be thrown off.
The body's internal clock has some flexibility and can somewhat adapt to shift work. If the shift work is on a rotating schedule, the body can have the chance to adjust better than if the shift work is on a set schedule. With a rotating shift schedule the body is able to adjust much like a person who travels and has jet lag. With that being said, like with jet lag, the circadian rhythm doesn't fully adjust. Shift work on a set schedule can offer a different set of adjustments and difficulties. On a set schedule, the body may fall asleep right after shift, but not remain asleep for the full 7-9 hours needed for full rest/recovery/sleep. Whether or not the shift work is on a rotating schedule or set schedule, the body's rhythms can be skewed, like wanting to eat when trying to sleep, wanting to sleep when needing to be awake, and other physiological processes.
Where every person is different, some people may be able to adjust to shift work/sleep patterns better than others. Some people are more night owls and some are more day birds. Our genetics can play a role in our circadian rhythms and what times of day we work the best. More research is needed on the subject.
For those who work in EMS and Fire...a little humor.
...The struggle is real. |
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Sleep Myths
Tips for a good night's Sleep
10 Tips to get a good night’s sleep
1. Get into a sleeping schedule.
The human body likes to be in a routine. Try to set a sleep schedule and stick to it. Try to get to bed at relatively the same time every night and get up around the same time everyday. Try keeping a schedule for the weekend too. If you sleep in on weekends, the body tends to “reset” its routine. This is why it is hard to get up on Monday morning.
Sleeping schedules can be difficult for those who work evening or overnight shifts. Try to maintain the best sleep schedule possible. If needed take naps; make sure naps don’t interfere with overall sleep schedule.
2. Keep a regular workout schedule
Regular exercise is always a good thing. Having a regular exercise program will help you get a good night sleep. Doing a workout right before going to bed is not a good idea. Exercise causes the temperature of the body to rise and stimulates the body (through certain hormones released during exercise). Try not to exercise 2-3 hours before going to bed. The brain associates cooler temperature of the body with going to sleep.
3. Caffeine, Smoking, and Alcohol
Caffeine is a stimulant to the body. Where caffeine has many benefits, drinking it later in the day can keep you up later in the night and can cause troubles when trying to fall asleep. The length of time that caffeine stays in the body varies from person to person. Typically, caffeine can stay in the body for around 6 hours.
Smoking can also affect sleep habits. Most smokers sleep very lightly and wake up often. This is due to the nicotine addiction and because nicotine is a stimulant. During sleep, smokers can feel the affects of not having a cigarette and actually go through withdrawal symptoms.
It’s a misconception that having a “night cap” before bed will help you sleep. Alcohol will help you get to sleep faster but you will only have a light sleep and you will wake up more often. Try to avoid alcohol 2-3 hours before you go to bed to ensure a good night sleep.
4. Day light and night
Our body has an internal clock that runs on daylight and night. Try to sleep until daylight. Sunshine helps our body to wake up. When your alarm goes off, try to make your room brighter by opening the shades or turning the lights on. By doing this, you will find it easier to get up in the morning.
Those of us who work night or evening shift, our wake and sleep cycles are different than those who work day time jobs. Try to keep a cool dark place to sleep. Sleep for night shifters is a constant struggle between work shifts and the internal body clock. Utilizing proper sleep conditions, proper eating and drinking habits, and a consistent exercise regimen, can help ease the stress of night shift work.
5.Napping
Napping can actually throw off your internal body clock, especially for those who are on a regular day time schedule. If you absolutely need a nap keep it to no more than 30 min; these “power naps” can help rejuvenate the body and go about the day.
For night shifters, naps are a normal occurrence. Since most activities occur during the day times, those who work at night may need to have longer naps during the day in order to avoid sleep deprivation. With that being said, naps that are too long can interfere with the normal sleep cycle for the night shifter.
6. Relax!
Try to doing relaxing activities before going to bed to help slow down the brain and the body. Listening to soft music, reading, or taking a warm bath or shower are a few activities that can help you fall asleep.
7. Your bed
You should be able to stretch out comfortably without feeling cramped. If your bed is too small you won’t get the sleep you need. If you wake up and are stiff and sore your bed maybe too soft or too hard. You may have to experiment with different types of beds or bed coverings to make the bed either harder or softer.
Make sure that your bedding is season appropriate. Breathable cotton sheets work for the warmer months where flannel sheets work for colder months. If you sleep in a waterbed make sure the temperature is season appropriate.
8. Your bedroom
Try to keep outside noise from your room. Loud music, loud T.V, and traffic noise are just some of the noises that can make it difficult to sleep. Try to block out as much noise as possible. Some people like having a fan run or have soft recordings of waterfalls, rain, or waves to help them fall and stay asleep.
Keep your room as dark as possible during sleep hours. The body is on a day/night clock, so if it senses light the body will wake up.
Keeping your room at a comfortable temperature is essential to sleep. Not too hot and not too cold. Your room should be slightly cooler with good ventilation. Temperatures of 60-68 degrees Fahrenheit is typically optimal.
Associate your bed with sleep. Try not to do homework, paperwork, or eat in your bed. When you these types of activities in bed, your body will associate your bed with homework, paperwork, or eating and it will become harder to relax and go to sleep.
Try not to fall asleep with the T.V. on. Sub-consciously you can hear the T.V. while asleep. Often people can have dreams that include what is being broadcast on T.V. which can lead to a restless night. Also, the added noise from the T.V. can make it difficult to sleep.
9. Anxiety and worry
Anxiety and worry are very common in everyday lives. Trying to wind down from the day can be hard for some people-especially when it is bed time. To avoid the overwhelming feeling of the next day’s tasks, try to make a list to organize tasks. If need be, set out clothes and things that will be needed for the next day, so the morning becomes less stressful. Before going to bed, try to avoid stress as much as possible like watching a scary/gory movie or watching the news.
10. DON’T GO TO BED MAD!
Attempting to go to sleep mad is very difficult and will not allow for a good night rest. Try to resolve conflict before going to bed. Going to bed with unresolved conflicts can result in restless sleep, which in turn can lead to excessive tiredness during waking hours.
1. Get into a sleeping schedule.
The human body likes to be in a routine. Try to set a sleep schedule and stick to it. Try to get to bed at relatively the same time every night and get up around the same time everyday. Try keeping a schedule for the weekend too. If you sleep in on weekends, the body tends to “reset” its routine. This is why it is hard to get up on Monday morning.
Sleeping schedules can be difficult for those who work evening or overnight shifts. Try to maintain the best sleep schedule possible. If needed take naps; make sure naps don’t interfere with overall sleep schedule.
2. Keep a regular workout schedule
Regular exercise is always a good thing. Having a regular exercise program will help you get a good night sleep. Doing a workout right before going to bed is not a good idea. Exercise causes the temperature of the body to rise and stimulates the body (through certain hormones released during exercise). Try not to exercise 2-3 hours before going to bed. The brain associates cooler temperature of the body with going to sleep.
3. Caffeine, Smoking, and Alcohol
Caffeine is a stimulant to the body. Where caffeine has many benefits, drinking it later in the day can keep you up later in the night and can cause troubles when trying to fall asleep. The length of time that caffeine stays in the body varies from person to person. Typically, caffeine can stay in the body for around 6 hours.
Smoking can also affect sleep habits. Most smokers sleep very lightly and wake up often. This is due to the nicotine addiction and because nicotine is a stimulant. During sleep, smokers can feel the affects of not having a cigarette and actually go through withdrawal symptoms.
It’s a misconception that having a “night cap” before bed will help you sleep. Alcohol will help you get to sleep faster but you will only have a light sleep and you will wake up more often. Try to avoid alcohol 2-3 hours before you go to bed to ensure a good night sleep.
4. Day light and night
Our body has an internal clock that runs on daylight and night. Try to sleep until daylight. Sunshine helps our body to wake up. When your alarm goes off, try to make your room brighter by opening the shades or turning the lights on. By doing this, you will find it easier to get up in the morning.
Those of us who work night or evening shift, our wake and sleep cycles are different than those who work day time jobs. Try to keep a cool dark place to sleep. Sleep for night shifters is a constant struggle between work shifts and the internal body clock. Utilizing proper sleep conditions, proper eating and drinking habits, and a consistent exercise regimen, can help ease the stress of night shift work.
5.Napping
Napping can actually throw off your internal body clock, especially for those who are on a regular day time schedule. If you absolutely need a nap keep it to no more than 30 min; these “power naps” can help rejuvenate the body and go about the day.
For night shifters, naps are a normal occurrence. Since most activities occur during the day times, those who work at night may need to have longer naps during the day in order to avoid sleep deprivation. With that being said, naps that are too long can interfere with the normal sleep cycle for the night shifter.
6. Relax!
Try to doing relaxing activities before going to bed to help slow down the brain and the body. Listening to soft music, reading, or taking a warm bath or shower are a few activities that can help you fall asleep.
7. Your bed
You should be able to stretch out comfortably without feeling cramped. If your bed is too small you won’t get the sleep you need. If you wake up and are stiff and sore your bed maybe too soft or too hard. You may have to experiment with different types of beds or bed coverings to make the bed either harder or softer.
Make sure that your bedding is season appropriate. Breathable cotton sheets work for the warmer months where flannel sheets work for colder months. If you sleep in a waterbed make sure the temperature is season appropriate.
8. Your bedroom
Try to keep outside noise from your room. Loud music, loud T.V, and traffic noise are just some of the noises that can make it difficult to sleep. Try to block out as much noise as possible. Some people like having a fan run or have soft recordings of waterfalls, rain, or waves to help them fall and stay asleep.
Keep your room as dark as possible during sleep hours. The body is on a day/night clock, so if it senses light the body will wake up.
Keeping your room at a comfortable temperature is essential to sleep. Not too hot and not too cold. Your room should be slightly cooler with good ventilation. Temperatures of 60-68 degrees Fahrenheit is typically optimal.
Associate your bed with sleep. Try not to do homework, paperwork, or eat in your bed. When you these types of activities in bed, your body will associate your bed with homework, paperwork, or eating and it will become harder to relax and go to sleep.
Try not to fall asleep with the T.V. on. Sub-consciously you can hear the T.V. while asleep. Often people can have dreams that include what is being broadcast on T.V. which can lead to a restless night. Also, the added noise from the T.V. can make it difficult to sleep.
9. Anxiety and worry
Anxiety and worry are very common in everyday lives. Trying to wind down from the day can be hard for some people-especially when it is bed time. To avoid the overwhelming feeling of the next day’s tasks, try to make a list to organize tasks. If need be, set out clothes and things that will be needed for the next day, so the morning becomes less stressful. Before going to bed, try to avoid stress as much as possible like watching a scary/gory movie or watching the news.
10. DON’T GO TO BED MAD!
Attempting to go to sleep mad is very difficult and will not allow for a good night rest. Try to resolve conflict before going to bed. Going to bed with unresolved conflicts can result in restless sleep, which in turn can lead to excessive tiredness during waking hours.