
Decreases in melatonin production has non funny side effects, such as increasing the risk of breast cancer, by % 50 in women who are late shift workers. Article after article tells us to get 8 hours of sleep AT NIGHT, but what if you can't? Here are some suggestions if you have to sleep during the day-
- Keep the room as dark as possible. Obvious, but sometimes overlooked.
- Keep it as cool as possible. Remember, temperature and light are the 2 things that induce sleep
- Remind everyone to only call if it's an emergency! I turn the house phone off in the bedroom and keep my cell next to the bed. I have family and friends who are very considerate of this, so I am lucky.
- Have a little something in your stomach. You'd be surprised how often hunger can wake you up. And I'm NOT talking platters of Taco Bell here, no matter how much I love the stuff! Half a peanut butter sandwich, some eggs, turkey...a little protein goes a long way although a lot of people recommend complex carbs.
- White noise is a must. I have 2 fans going and that seems to block out any street or neighborhood noise. I have a lot of patients who bring in white noise machines to the sleep lab.
Unfortunately, I am now so conditioned to fall asleep when I hear a box fan running, I am a danger to myself in the fan aisle of Wal-Mart!
No matter what time of day OR night is your usual sleep routine, keep these tips in mind to get the best sleep that you can.
Sweet Dreams- Jane SleepCompass.Com
1 comment:
Number 4 and number 5 are a must for me. I always eat a little something before bed and the fan is going all night long including during winter months!
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