Sleeping in the Daytime?
Question:Please help. I have been working the night shift at my place of employment for over a year and I am still not getting a decent nights/day sleep. I have tried blocking the light out with window tint, blinds, curtains, and even foil which I hate because it looks tacky. With being on 12 hour shifts and it being summer it is already light when I come home to go to bed. Any suggestions for a good sleep would be appreciated. How do others deal with this?
Answers:
I worked midnights for the first year I was out of college. It was the pits trying to sleep. But a few things do help.
On your way home, stop at the Y or the gym and do a short 30 minute workout. It helps you get rid of the stress in your body and feel better so you can relax.
When you get home, run a hot, sudsy bath. Get yourself a cup of warm milk with cinnamon and go soak in the tub. The milk has a natural enzyme in it that makes you sleepy and the tub is a trigger from when we were little that it's time to relax and go to sleep.
When you crawl into bed, make sure you have 2 of the most comfortable pillows in the world. They also make a huge difference. Turn on a CD of very soothing Yanni-type music to block out all the noises from outside.
I worked dispatching ambulances all night and used to be so wound up that I'd relive the calls in my dreams all night. By putting on the music, it would replace some of that stuff and I was able to sleep much deeper...and hence relax much better.
I hope it helps. Nothing is worse than waiting out your time on midnights.
The body has a built in clock to sleep at NIGHT, regardless of how dark you make it. You can wear an eye mask, use heavy curtains, you can do anything, but the body will always know the difference between night in day. Even in countries where the sun is out 24 hrs a day, they still sleep at night.
All I can suggest is try accepting it, and maybe a hot shower and some chamomile tea before you lay down.
I worked midnights for about 6 years and some people just can't adapt to it. Heavy curtains,turn the ringer off the phone,run a fan to drown out the outside noises like traffic, On the bad days I used Tylenol pm but they sell it without the medication now,don't use it everyday. No coffee after 4 am. Have something to eat when you get home. The best thing that worked for me was going to bed about 1 or 2 in the afternoon I slept much more soundly,but staying awake until then didn't always work. I feel for you hoped this helped
There are special room darkening shades, blinds and drapes. Ask for them specifically. You can also buy night masks like they give you on international flights.
There are room darkening shades that do a good job in cutting out the light.
I would not exercise before going to sleep, it keeps your body stimulated. Stay off the coffee, chocolate, caffeine filled sodas, etc. and anything sugary.
I would suggest, like many already have, a nice warm shower or bath, some warm milk with cinnamon and/or nutmeg (it really is pretty good), or a cup of Sleepy Time tea or chamomile tea. Maybe a nice turkey sandwich.
A fan is good for covering up outside noises, there are also devices that give a range of soothing sounds for sleeping including white noise.
Make sure your phone is turned down so it doesn't wake you and maybe (if it is a problem) put a sign out saying "Do not ring the doorbell during ....hours.
Also, I wouldn't try to go to sleep right away. Give yourself some time to wind down. Maybe watch a movie on TV, something not exciting or scary.
Like I said, take a hot shower or bath, have your tea or milk and sit in bed and read a book, don't make it an exciting book that you can't put down, and eat your sandwich. Though the general rule is to not have a heavy meal before going to sleep, sometimes a big meal can actually make you sleepy.
Have your light blocking shades down or heavy curtains closed, your "white noise" devise (what ever you choose) going. Then get ready for a good day's sleep. Good luck I hope this helps.
I've been doing night shift for 6 years now. Light is only part of the problem. Anyone can fall asleep in full light.
Temperature, sound, general activity are some things that need to be considered.
If switching to banker's hours isn't in your cards, you need to switch everything else. No phone anywhere near your room. If you can hear it ring, its too close. Put a sign on your front door "Day Sleeper. Do not ring bell." Lower the thermostat. If those night sleepers are too hot to sleep in a 72 degree room, think about trying to sleep in a much warmer room during the day. Purchase insulated drapes and upgrade bedroom windows with Low E glass.
Automatic bill pay also comes in handy. You won't get a good day's sleep running around town after work dropping off payments or attempting to balance a checkbook after working all night.
If you have kids, everything is different. You best be able to say truthfully "this is the ONLY position I can get" or "my partner is soooo great, he/she takes wonderful care of the kids" or "the shift differential more than pays for the child care, my kid(s) love going to the (sitter, daycare, etc...) If none of the above apply to you, get a day job and sleep when your kid(s) sleep. No job is worth compromising a child's happiness or safety.
No job is worth sacrificing your happiness and feeling of well-being. One year is a pretty decent time frame. If your not able to adjust at this point, there is a pretty good chance that the hours will never work for you. Biology and life in general are compelling reasons to switch to day-shift.
Best wishes and best of luck!
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