12 Useful Tips To Handle Working Night Shift While Pregnant While it is best to sleep in a single seven or more hour period, individuals with daytime responsibilities can sleep in two blocks. the first should happen at a consistent time every day, and the second can move as needed. rotating or irregular night shifts: people who work the night shift on a rotating or irregular basis should go to bed as. Caffeine in moderation: caffeine can provide an energy boost for shift workers, but it should be consumed carefully and in moderation. a cup of coffee or caffeinated soda is recommended at the beginning of your shift. the caffeine will usually take effect within 15 20 minutes.
11 Ways To Get Better Sleep After A Night Shift Cut back on caffeine. reduce your caffeine intake to help you get on your way toward a great night’s sleep. if you’re drinking caffeine to stay awake, try not to drink any within four hours of. 8 a.m. sleep time. make sure your sleep environment is quiet and cozy. 3–4 p.m. start your day. wake up, have breakfast, and stick to your usual routine. incorporate some physical activity into your daily routine to help regulate your sleep. your work schedule might be different, but that's alright. If you feel your energy levels dropping and you’re struggling to stay awake, consider adding a nap to your sleep schedule. twenty to 30 minutes tops, if you’re working an 8 hour shift, is good enough. centers for disease and control prevention says to take a 2 to 3 hour nap if your shift is over 12 hours (1). You may find you only need 7 hours, while your colleague needs at least 9. your sleep schedule is customizable, even when you work shifts, bujnak says. for some, it’s best to sleep “as soon as.
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