Are you someone who works late hours and can’t sleep after a night shift? It’s a very common position to be in, and unfortunately this situation can lead to a number of health issues. Luckily there are multiple ways to combat it, so you can get the healthy sleep your body needs.
Nearly 15 million Americans work late night shifts, or irregular work schedules, and struggle with the problem that they can’t sleep after a night shift. Whether you’re a doctor, restaurant employee, night security, or you work any other job that keeps you up late, the struggle for sleep is no joke. In fact, this lack of sleep can lead to all sorts of health issues, from metabolic problems and obesity, to heart disease and certain cancers. Our body needs this normal sleep, and this suppression of melatonin causes huge problems in our ability to function throughout the day.
Ways to Improve Sleep Quality
There are many ways to improve sleep quality, especially when your schedule is out-of-the-norm. These tips can help you fall asleep, stay asleep, and feel good when you wake up. Most of these are lifestyle changes, and while some may be easy, a few can be difficult to incorporate into your daily life. Still, here are some things to consider:
1. Manage sleep patterns
This is the most important thing one can do to maintain a healthy night of sleep. The human body has an internal clock, known as the circadian rhythm, which regulates our behavioral and physiological processes. This rhythm is at its best with regular 7-9 hours of sleep a night. But that’s not all we can do to combat shift work and sleep disorders.
- Avoid use of alcohol or nicotine
- Stay away from activities that make you more alert
- Don’t avoid falling asleep
2. Control light exposure
Artificial and blue light can heavily influence our ability to fall asleep. Research has shown that there are various ways to manipulate light usage to our advantage. Some of these methods include:
- Increasing bright light exposure during shift
- Not watching TV or using phones, computers right before bed
- Using blackout blinds or sleep masks
- Wearing sunglasses on your way home (this seems strange but is proven to help)
3. Moderate caffeine and maintain a healthy diet
Coffee and other stimulants can certainly help during a shift, but over/misuse can lead to gastrointestinal problems and muscle spasms that don’t promote healthy sleep. Along with ensuring a balanced diet, what our body intakes has a lot to say with how well we doze off. Of course, eating healthy foods and avoiding sugary ones always has its benefits, but monitoring what times you eat can also benefit your sleep cycles.
4. Use an herbal sleep remedy
While some of these lifestyle choices can be hard to maintain, another way to catch those hard-earned z’s is by using a sleep remedy or syrup. Doxylamine for sleep is an antihistamine that acts as a natural sleep aid, and can help you drift into a peaceful rest.
Sambrosa Sweet Dreams Night Syrup
Our mission at Sambrosa is to provide the ability for a healthy, natural, fulfilling night’s sleep. Using our Sweet Dreams Night Syrup provides a small dose of doxylamine for over the counter relief. The best part is, it’s made with naturally-based ingredients, so you can get a healthy night’s rest, and feel rested during the day, without putting undesirable chemicals into your body. For any questions on how Sambrosa works, contact us today so we can get you the sleep you deserve.