Evie Summers
Sleep is essential for our physical and mental health, but it can be challenging to adjust our sleep schedules to accommodate work, especially night shifts or shift work. Our bodies rely on a 24-hour sleep-wake cycle, known as the circadian rhythm, which is controlled by our body's internal clock. This rhythm can be disrupted by routine changes, shift work, travel, and daylight savings time. To adjust your sleep schedule for work, it's important to establish a consistent sleep routine, including a fixed bedtime and wake-up time. This may involve making gradual changes, such as adjusting your sleep and wake times by 15-30 minutes over several days. Other strategies include creating a bedtime routine, exercising regularly, practising relaxation techniques, and improving your sleep hygiene by optimising your environment and daily routine. For those working night shifts, it's crucial to expose yourself to bright light at night and minimise light exposure before sleep to trick your brain into waking up and preparing for sleep, respectively.
| Characteristics | Values |
|---|---|
| Consistency | Pick a bedtime and wake-up time that you can stick to every day. |
| Gradual changes | Make adjustments in 15 or 30-minute increments over a series of days. |
| Exercise | Regular exercise can help you sleep better by promoting melatonin production. |
| Light exposure | Expose yourself to bright light during the night to trick your brain into waking up. |
| Caffeine | Consume small doses of caffeine throughout your workday. |
| Napping | Avoid napping during the day, especially in the afternoon. |
| Meditation | Meditation can help reset your sleep cycle by calming an overactive mind. |
| Light therapy | Supplemental melatonin and light therapy can help adjust your circadian rhythm. |
| Cognitive behavioural therapy | This therapy identifies and reorients negative thoughts and behaviours about sleep. |
| Patience | Your body clock shifts by one or two hours per day, so be patient when adjusting your sleep schedule. |
| Avoid blue light | Reduce exposure to blue light within three hours of bedtime. |
| Sleep hygiene | Optimise your environment and routine to improve your ability to reset your body clock. |
| Melatonin | Melatonin is a hormone that induces sleepiness. Taking it at the right time may help adjust to a new bedtime. |
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What You'll Learn
Create a bedtime routine
Creating a bedtime routine is a great way to adjust your sleep schedule for work. Here are some tips to help you establish a consistent and relaxing bedtime routine:
Pick a bedtime and stick to it: Choose a bedtime that allows you to get the recommended seven to eight hours of sleep for adults. It's important to prioritize sleep and make it a non-negotiable part of your daily routine.
Gradual adjustments: If you need to make significant changes to your sleep schedule, it's best to make gradual adjustments. Shift your bedtime and wake-up time by 15 to 30 minutes each day until you reach your desired sleep and wake times. This gradual approach gives your body time to adjust to the new schedule.
Consistency is key: Consistency is vital in establishing a healthy sleep routine. Stick to your chosen bedtime and wake-up time every day, even on weekends. Consistency helps reinforce your body's internal clock and makes it easier to fall asleep and wake up at the desired times.
Create a relaxing pre-sleep routine: Develop a calming pre-sleep routine that helps signal to your body that it's time to wind down. This could include activities such as meditation, breathing exercises, reading, journaling, light stretching, or listening to soothing music. Avoid stimulating activities and screens close to bedtime, as they can interfere with your sleep.
Optimize your bedroom environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment. A comfortable and relaxing bedroom can greatly contribute to a good night's rest.
Limit caffeine and blue light exposure: Caffeine and blue light from electronic devices can disrupt your sleep. Avoid caffeine in the afternoon and evening, and limit your exposure to blue light from smartphones, computers, and TVs at least three hours before bedtime. You can use blue-light filtering apps or wear orange-tinted glasses to reduce blue light exposure.
Remember, establishing a bedtime routine takes time and patience. Be consistent and give your body time to adjust to the new schedule. If you continue to experience difficulties sleeping, consider seeking advice from a healthcare professional.
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Exercise regularly
Exercise is a great way to improve your sleep quality and help adjust your sleep schedule. It is recommended that you exercise daily, and that this exercise is outdoors, as the natural light helps your body establish a good sleep-wake cycle.
Exercising outdoors will expose you to bright light, which is particularly helpful if you work night shifts and need to sleep during the day. The blue light from computers, smartphones, and TVs can also help with this, but it is important to remember that exposure to blue light within three hours of bedtime can prevent the body from producing the sleep hormone melatonin. So, if you are exercising in the evening, it is best to keep it light to moderate intensity, with activities such as walking, biking, or yoga.
The time of day you exercise is important, as exercising too late in the day can interfere with how well you sleep. It is recommended that you exercise at least 1 to 2 hours before going to bed, giving your brain time to wind down. However, some people find that the time of day they exercise does not make a difference to their sleep, so it is important to listen to your body and work out what is best for you.
Exercise helps you sleep better by promoting melatonin production and increasing the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body rejuvenate. Exercise also stimulates the release of neurotransmitters such as serotonin and norepinephrine, which are involved in mood regulation and relaxation, and endorphins, which can lower stress and anxiety, resulting in better sleep.
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Avoid blue light before bed
Blue light has a powerful effect on your body clock, or circadian rhythm. Exposure to blue light suppresses the secretion of melatonin, a hormone that makes you sleepy and influences your circadian rhythm.
To avoid blue light before bed, you should stop using electronic devices such as smartphones, computers, tablets, and televisions at least two to three hours before bedtime. If this is not feasible, you can try reducing your exposure by dimming the brightness of your electronic screens or using the "night mode" feature on some devices. You can also try using an app that reduces blue light emissions or wearing blue-blocking glasses. If you enjoy reading before bed, try using a lamp that emits red or orange light.
In addition to reducing your exposure to blue light, you can also try improving your sleep environment by using an eye mask to block out light sources in your bedroom that you cannot turn off or dim. You can also try sitting in front of a high-powered lamp for a short period in the morning, a form of light therapy that can help correct a misaligned circadian rhythm.
Exposing yourself to bright light during the day can also help boost your ability to sleep at night, as well as your mood and alertness.
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Make gradual changes
Making gradual changes to your sleep schedule is a more effective way to adjust to a new sleep routine. Our bodies have an internal clock that rotates between sleep and wakefulness in a 24-hour cycle known as the circadian rhythm. This rhythm is influenced by our daily routines and habits, which is why making gradual adjustments can help reset your sleep schedule.
Firstly, pick a bedtime and wake-up time that allows you ample time to get the sleep you need. This schedule should be consistent, even on weekends, and you should stick to it every day. If you find it challenging to achieve this, you can make adjustments in 15 to 30-minute increments over several days. For example, if you want to wake up earlier, you can start by setting your alarm 15 minutes earlier each day until you reach your desired wake-up time.
Another way to gradually adjust your sleep schedule is to focus on creating a consistent bedtime routine. This can include various activities that promote relaxation and prepare your body for sleep. For instance, you can try meditation, deep breathing exercises, or reading before bed. These practices can help calm your mind and signal to your body that it's time to wind down.
Additionally, exposing yourself to bright light during the night can help trick your brain into waking up, while minimizing light exposure before bedtime can enhance sleepiness. You can also try to get regular exercise, as it promotes melatonin production and helps align your circadian rhythm. However, it is recommended to avoid exercising too close to bedtime, as it may make it challenging to fall asleep.
Gradual adjustments to your sleep schedule can make it easier to adapt to a new routine and improve your overall sleep quality. Remember that it takes time to establish a new sleep schedule, so be patient and consistent with your chosen approach.
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Practice relaxation techniques
Practicing relaxation techniques is an important part of adjusting your sleep schedule for work. Here are some techniques you can try:
Yoga Nidra
Yoga nidra is a form of meditative yoga intended to induce calmness, which may lead to improved sleep. To practice yoga nidra, lie flat on your back with your hands apart. Think of a short, positive phrase or mantra, and focus on your breath. Increase your body awareness by mentally visualizing different parts of your body in succession. Recall personal experiences, feelings, and sensations, both good and bad, and visualize each specific scene and emotion as if it's happening in the present moment.
Diaphragmatic Breathing
This breathing technique can reduce stress and increase relaxation, as well as strengthen your diaphragm and improve the efficiency of your breathing. Lie down and place one hand on your upper chest and the other hand on your belly, just below your rib cage. Breathe in through your nose so that your belly pushes against your hand, while keeping your chest still. Then, tighten your stomach muscles and exhale slowly through your mouth. Repeat this process.
Non-Sleep Deep Relaxation (NSDR)
NSDR is a type of meditation that can help you achieve a highly relaxed state before sleep. Get comfortable and lie in bed with your eyes closed. Focus on your body and imagine your muscles relaxing. Breathe slowly, inhaling through your nose and exhaling through your mouth. Imagine sinking deeper into your bed as you relax. Stay focused and avoid letting your mind wander.
Create a Relaxing Environment
A dark, quiet, and comfortably cool bedroom can promote relaxation and improve sleep quality. Consider using soothing scents like lavender, and make sure your mattress, pillow, and bedding are comfortable.
Avoid Blue Light Exposure
Blue light from electronic devices can prevent your body from producing melatonin, the sleep hormone. Reduce your exposure to blue light by dimming the brightness on your devices or using blue-light-blocking apps or filters. You can also wear orange-tinted glasses designed to block blue light.
Remember that relaxation techniques may take practice, and consistent use is usually more effective than one-time or short-term use. Combining these techniques with other healthy sleep habits, such as a consistent sleep schedule and regular exercise, will help you adjust your sleep schedule for work effectively.
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Frequently asked questions
Working night shifts can be challenging, but your body will eventually adjust to your new sleep schedule. To help this process along, you can expose yourself to bright light during the night to trick your brain into waking up. Blue light from electronic devices is particularly effective. You can also try to get your body used to sleeping in one long stretch, rather than several short naps throughout the day.
First, establish a regular sleep schedule by picking a bedtime and wake-up time that you can stick to. Make adjustments in 15 or 30-minute increments over several days if you need to. You can also improve your sleep hygiene by optimising your environment and daily routine. This includes things like the temperature of your bedroom, when you consume caffeine, and whether you exercise or nap during your work breaks.
Jet lag can be tough to deal with, but you can start adjusting your sleep-wake cycle before your trip by sleeping or waking an hour earlier or later each night, depending on the time zone you're travelling to. Light therapy devices can also help you adjust by simulating daylight, making it easier to wake up if it's still dark outside.
Your body produces melatonin, a hormone that induces sleepiness, when it gets dark. Taking melatonin supplements may help you adjust to a new bedtime, but be sure to consult your doctor first. Light therapy and meditation are also natural ways to adjust your body clock without the need for supplements.
If you're having persistent trouble adjusting to a new sleep schedule, consider talking to your doctor. They may recommend therapies or other treatments to help you adjust your sleep routine. Cognitive behavioural therapy for insomnia (CBT-I), for example, can help identify and address negative thoughts and behaviours about sleep.
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