Last week we talked about the startling effects of sleep deprivation and the effect it is having on our economy, our health and our well-being. Tonight we will focus on some ways to put your sleep back in the right cycle.
News anchors and others have a hard time with shifting schedules. What tips can you give those who work with night time shifts?
• Try to re-calibrate your internal clock by controlling your melatonin levels higher than normal.
• Control your light exposure during work with brighter light during late shift hours and limit light as you travel home (wearing sunglasses).
• Go to bed immediately when you get home, darken the room as much as possible.
What are some other tips for people dealing with stress deprivation?
• Take a hot bath prior to going to sleep. As your body cools, it will usher in calmness and a feeling of sleeplessness.
• Unplug. Put the cell phones away, turn off any lights in the room including computer screens.
• Limit technology in the bedroom. Bringing technology into the bedroom, signals work mode to the brain and stimulates the body for sensory reactions.
• Dim your lights prior to going to sleep. Many light sources are created to dim the light lower and lower as sleep time arrives, and then brightens light as a form of an alarm in the morning.
• Limit the caffeine, wine, and chocolate… each have a power effect to stimulate the body.
• Keep the room cold to create a toasty warm environment under the covers.
• Snorers- keep off your back but actually the best way for most people to sleep through the night.