Many people work in shifts due to their livelihood or work needs. The reversal of day and night will disrupt our sleep cycle, which means that our body's biological clock will also be affected by this, resulting in feeling lack of energy and inability to wake up after waking up. In fact, no one should have to sacrifice their health because of work. More importantly, we need to understand how the biological clock works so that we can get better sleep.
We would like to share with you the following tips 💡 so that you can master setting up a sleep schedule that can give you a consistent sleep at night.
First, make sure the sleeping environment is free of any noise🙉 and bright light🙈; make sure there is no dazzling light in the room that affects your sleep. In terms of noise, if the sound insulation of the room is not good, you can wear earplugs to reduce the impact of noise on yourself. Being able to prevent these irritants will be of great benefit to your sleep quality and restoring your biological clock!
Second, if possible, try to avoid taking long naps during the day. Of course, closing your eyes for a few minutes will not harm you, but if your nap is more then half an hour then you need to adjust the time. It is true that you will feel refreshed and comfortable when you wake up from a nap in the afternoon, but when it comes time to actually fall asleep, you may not be able to fall asleep 😳, which means that your sleep schedule will be affected.
Finally, find a suitable bedding system for yourself. A pillow with moderate firmness and a mattress that is dry, breathable and can protect your spine will definitely help you fall asleep instantly after a hard day's work and have a good night's sleep😴.
Of course, it is not easy to adjust a perfect sleep schedule. Work, phones, the constant noises around us will make it difficult to stick to a schedule consistently. But we must also remember that sleep is always the key to good health, especially if your work requires a high degree of concentration. For yourself or your family, try to follow the above tips and implement your own sleep schedule step by step 😉!
