Human beings are meant to be diurnal-- that is to be awake during the day, and sleep at night-- as opposed to being nocturnal (awake at night, like raccoons). Unfortunately, as our world becomes more and more industrialized, more and more people must work at night, when "normal" people are fast asleep. This is a very difficult challenge, and many night shift workers never do adapt. I worked the night shift for six years-- ironically, watching other people sleep! :lol: I am proud to say I was one of the best people at staying awake on the job, and this is mainly because I was so good at sleeping during the day. Mr. Froggie and Ruth (my new sister wife) also work the night shift. Unfortunately, Mr. Froggie is an insomniac-- that means he has difficulty sleeping at any time, day or night, and no matter how perfect the circumstances. Ruth does not have a real bed to speak of, but only a couch in the living room, where her children actually sit on her. Fortunately for Ruth, she is a deep sleeper, and can sleep through most sounds. This article is to offer some ideas for helping you to get the most out of your bunk time, whether you sleep days or nights.
1) Make the room dark. You can achieve this in a variety of ways, from covering the window with aluminum foil (assure the neighbors you are NOT growing marijuana, lol), or use a heavy quilt or dark curtains. Even blinds and other window treatments tend to let some light into a room, so it is necessary to use extra window dressing, such as the foil or fabric to block out all light. This is really all about brain chemistry, people. We produce hormones that tell us when to wake up, and when it is time to sleep, and some of those brain chemicals are light reactive. Light tells your body it is time to be awake, and darkness tells you to shut down and go to sleep.
2) Set a routine, and stick to it. It works for our babies and children, and it still works for adults too. Whether that routine includes a hot shower and a cup of hot chocolate, or you like to have a massage and listen to soft music, curl up with a boring textbook, watch tv, etc... The point is, you need a special ritual that helps your subconscious mind make the connection with bedtime, and also helps you to unwind and feel relaxed so you can sleep.
3) Stick to a schedule. It really helps if you try to go to bed at approximately the same time each day, whether you like to be in bed first thing after work (so you can get up early enough to see family), or use the morning time to do chores and errands or visit with spouses and children. Truthfully, however, I found it much easier to go to bed early and get up early. Then I had time to take my dogs out for a walk before going to work-- thus getting my own exercise when I was starting my day, and trying to get pumped up. Exercising before going to bed just doesn't work for me.
On the other side of the spectrum, Mr. Froggie rationalizes that most people get up right before they have to go to work, so he was staying up until late morning/early afternoon, and getting up late evening. This left him no time for family, and a lot of unhappy, dissatisfied family members. So now he is experimenting with changing that...
4) Wear ear plugs Everyone is different, and prefers a different type, but I personally prefer the orange foam ones, found in the shooting section of the sporting goods store. Make sure they are rated for at least 30 decibels, to block out more sound. You will still be able to hear your alarm clock on the "shrill" setting, and you will still hear the dog bark when Fed Ex comes to the door. However, you are not likely to hear the cooing of a baby, or ordinary conversation in the next room, or the television, or even the phone ringing.
5) Keep sunglasses handy. Back to the subject of light, and natural sunlight: it wakes you up, have you noticed? When you are driving home from work in the morning, wear sunglasses, even if you are driving with the morning sun behind you. And keep those sunglasses handy on your nightstand, so you can put them on when you get up to go to the bathroom, answer the door, or get a midnight snack, or even to pop your head out to ask people to be quiet.
6) Medication/herbal remedies Though many people are reluctant to use medications, drugs, alcohol, or any other substances to help them sleep, occasionally it is necessary. There are many very effective sleep aids on the market today, from prescriptions such as Ambien and Lunesta to herbal remedies, such as chamomie tea, lavender, and even melatonin and Benadryl. For those who have never heard of it, melatonin is one of the neurochemicals produced by the brain when it is time to go to sleep. Extracts of this hormone are available in drugstores without a prescription, and many people find it to be very effective, with no groggy side-effects. Benadryl is an antihistamine, found in the allergy section. Commonly used to treat sneezing, watery eyes, and itching, it has the wonderful side effect of profound drowsiness. In other words, it will konk you right out! :lol: The downside to that is, it is often more difficult to shake out the "cobwebs" when you wake up.
7) Get a check-up. And if you have difficulty sleeping, or especially if you are an insomniac, it is a good idea to see your physician for a thorough check-up. There are medical conditions that can hinder your sleep, from restless leg syndrome, to chronic pain and depression, to sleep apnea. (People who snore tend to stop breathing periodically. There is a "panic center" in the brain that wakes you automatically every time this happens) Your doctor can refer you to a sleep specialist for more tests, and/or help you determine the best treatment for you, whether it is a change in diet and routine, or medication or a breathing machine.
Now... Good night, and Sweet Dreams.
1) Make the room dark. You can achieve this in a variety of ways, from covering the window with aluminum foil (assure the neighbors you are NOT growing marijuana, lol), or use a heavy quilt or dark curtains. Even blinds and other window treatments tend to let some light into a room, so it is necessary to use extra window dressing, such as the foil or fabric to block out all light. This is really all about brain chemistry, people. We produce hormones that tell us when to wake up, and when it is time to sleep, and some of those brain chemicals are light reactive. Light tells your body it is time to be awake, and darkness tells you to shut down and go to sleep.
2) Set a routine, and stick to it. It works for our babies and children, and it still works for adults too. Whether that routine includes a hot shower and a cup of hot chocolate, or you like to have a massage and listen to soft music, curl up with a boring textbook, watch tv, etc... The point is, you need a special ritual that helps your subconscious mind make the connection with bedtime, and also helps you to unwind and feel relaxed so you can sleep.
3) Stick to a schedule. It really helps if you try to go to bed at approximately the same time each day, whether you like to be in bed first thing after work (so you can get up early enough to see family), or use the morning time to do chores and errands or visit with spouses and children. Truthfully, however, I found it much easier to go to bed early and get up early. Then I had time to take my dogs out for a walk before going to work-- thus getting my own exercise when I was starting my day, and trying to get pumped up. Exercising before going to bed just doesn't work for me.
On the other side of the spectrum, Mr. Froggie rationalizes that most people get up right before they have to go to work, so he was staying up until late morning/early afternoon, and getting up late evening. This left him no time for family, and a lot of unhappy, dissatisfied family members. So now he is experimenting with changing that...4) Wear ear plugs Everyone is different, and prefers a different type, but I personally prefer the orange foam ones, found in the shooting section of the sporting goods store. Make sure they are rated for at least 30 decibels, to block out more sound. You will still be able to hear your alarm clock on the "shrill" setting, and you will still hear the dog bark when Fed Ex comes to the door. However, you are not likely to hear the cooing of a baby, or ordinary conversation in the next room, or the television, or even the phone ringing.
5) Keep sunglasses handy. Back to the subject of light, and natural sunlight: it wakes you up, have you noticed? When you are driving home from work in the morning, wear sunglasses, even if you are driving with the morning sun behind you. And keep those sunglasses handy on your nightstand, so you can put them on when you get up to go to the bathroom, answer the door, or get a midnight snack, or even to pop your head out to ask people to be quiet.
6) Medication/herbal remedies Though many people are reluctant to use medications, drugs, alcohol, or any other substances to help them sleep, occasionally it is necessary. There are many very effective sleep aids on the market today, from prescriptions such as Ambien and Lunesta to herbal remedies, such as chamomie tea, lavender, and even melatonin and Benadryl. For those who have never heard of it, melatonin is one of the neurochemicals produced by the brain when it is time to go to sleep. Extracts of this hormone are available in drugstores without a prescription, and many people find it to be very effective, with no groggy side-effects. Benadryl is an antihistamine, found in the allergy section. Commonly used to treat sneezing, watery eyes, and itching, it has the wonderful side effect of profound drowsiness. In other words, it will konk you right out! :lol: The downside to that is, it is often more difficult to shake out the "cobwebs" when you wake up.
7) Get a check-up. And if you have difficulty sleeping, or especially if you are an insomniac, it is a good idea to see your physician for a thorough check-up. There are medical conditions that can hinder your sleep, from restless leg syndrome, to chronic pain and depression, to sleep apnea. (People who snore tend to stop breathing periodically. There is a "panic center" in the brain that wakes you automatically every time this happens) Your doctor can refer you to a sleep specialist for more tests, and/or help you determine the best treatment for you, whether it is a change in diet and routine, or medication or a breathing machine.
Now... Good night, and Sweet Dreams.
