Do you experience sleep disturbances or feels unrefreshed while waking up in the morning? If so, then here are some basic good sleep hygiene measures, which will help you to have a sound and a quality sleep.
Avoid any stimulating activity (physically or mentally stimulating activity - by this I mean avoid any interesting show, working on computer / reading an interesting book etc.) and have the lights dim from 2 hours before bedtime.
Sleep is intimately related to our mood and underlying medical illness and our other activities / sleep schedule. As you are working at night and with your shifts changing often, your sleep is disturbed to a greater extent.
Sleep disturbance can in turn affect your underlying medical disorders - it can lead to hypertension and metabolic disorders such as diabetes. In addition, it can also lead to depression, anxiety, irritability, difficulty concentrating etc.
A quality good sleep may vary from person to person as per their physical and mental level. Therefore, sleeping pattern changes throughout the life cycle. It is advised to sleep for 7-8 hours in a day for adults.
Get regular exercise each day, preferably 40 minutes each day of an activity that causes sweating. It is best to finish exercise at least 6 hours before bedtime.
Restrict sleep period to the average number of hours you have actually slept each night in the preceding week. Quality of sleep is important. Too much time in bed can decrease quality of sleep on the following night.
Set your alarm and get up at the same time every morning irrespective of how much sleep you got during the night. This will help your body to acquire a consistent sleep rhythm.
