For some of us, 7-9 hours of sleep every night isn’t possible
Whether due to irregular shifts, frequent travel, or working through the night, the ideal sleep scenario of 7-9 hours every single night is unattainable to many of us. In fact, according to the Office for National Statistics (ONS), 27% of the UK population works, at least partially, at night.
This can create several key challenges, as missing out on sleep increases your likelihood of serious health concerns like cardiovascular problems, kidney disease, stroke, obesity, and depression. The NHS also reports that its night shift staff have a 25-30% higher risk of injury than its day shift staff.
But shift workers, frequent travellers, and night staff shouldn’t consider themselves doomed to poor sleep. There are still steps you can take to improve your sleep hygiene, and give your body and mind the rest they need. Here are ten restful tips for those with irregular sleep patterns.
Create a restful environment
Your bedroom is your escape from your busy schedule, so make sure it feels like a temple of rest. Keep it cool, quiet, and dark, with a comfortable and supportive mattress and pillows. Consider using earplugs, a sleep mask, or a white noise machine to block out disturbances.
Mind your diet
What and when you eat can significantly affect your sleep. Avoid large meals, caffeine, and alcohol soon before going to bed. These can disrupt your sleep or make it less restful. Try a light snack 45 minutes before bed if you’re hungry.
Wind down before bed
Develop a routine that tells your body it’s time to wind down, even if it’s the middle of the day. This could involve reading, light stretching, or a warm bath. Steer clear of screens before bedtime; the blue light emitted can interfere with your ability to fall asleep.
Maximise light exposure
Light influences your body’s internal clock. If you work nights, expose yourself to bright light when you start your shift. If you’re a day sleeper, use blackout curtains to simulate nighttime during the day.
Be strategic with naps
Naps can be a double-edged sword. While they can help mitigate sleep debt, they can also make it harder to sleep at bedtime. If you must nap, keep it short (20-30 minutes) and avoid napping late in the day.
Exercise regularly
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, timing is important. Exercising too close to bedtime can be stimulating. Try to finish any vigorous activity a few hours before you go to bed.
Manage stress
When your mind is constantly running, sleep can be elusive. Try techniques like deep breathing, meditation, or yoga to manage stress. Keeping a journal to jot down what’s on your mind before bedtime can also help clear your head.
Seek professional help if needed
If you’ve tried everything and still struggle with sleep, it may be time to consult a doctor. You might have an underlying sleep disorder that needs attention, and there are medications and treatment plans available which could help.
Educate yourself
When it comes to sleep, knowledge is power. Learn about good sleep practices, and take note of what works for you and what doesn’t. This will give you the tools you need to combat sleep deprivation.
Stick to a schedule
Yes, even if your schedule is unconventional, it is still a schedule. Consistency reinforces your body’s sleep-wake cycle and can help improve the quality of your sleep, so aim to make as much of a set routine as you can. Try to go to bed and wake up at roughly the same time every day, even if that’s the middle of the day.
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