Changed working hours? this is surefire tips to change your sleep pattern

If you have been accustomed to a strict sleep pattern all this time, changing this habit is certainly not easy. Especially if you have to fix a messy sleep pattern to follow a new work schedule. Read the easy tips here!

Tips for changing sleep patterns when changing work hours

Certain types of professions require that you work at different times of the day than the average person. For example, health workers in hospitals who have night to morning shifts or flight attendants whose sleep schedules are uncertain.

So, what if you are among those who have just changed professions? From those who are accustomed to working from morning to evening, now they have to go through it shift night work, or vice versa.

In order to stay focused on work, you need to get enough rest. Unfortunately, your body may not be able to adapt quickly to a new sleep cycle and daily routine. Changes in sleep hours can even have an impact on the health of the body.

In one of the studies in the journal Sleep Medicine and Disorders, changes in hours of sleep can drastically affect the rhythm of work of the heart, leading to sleep disturbances, excessive anxiety, depression, and decreased quality of life.

Therefore, you need to apply certain ways of changing sleep patterns so that they can minimize their health impact.

1. Change sleep patterns gradually

It can be very difficult to find a new sleep pattern if you change all the hours you sleep directly. The Sleep Foundation recommends gradually increasing your sleep time over several weeks, if your work hours change drastically.

Every day, you need to sleep 15 minutes earlier than usual. How to change your sleep pattern needs to be done so that you can wake up at the end of the desired bedtime. For example, if you are required to work 6 hours earlier than usual, it will take you 24 days to acquire a new sleep pattern.

It takes a long time, but small changes can make your body more adaptable. If you know the change in working hours earlier, then you can apply this method in advance.

2. Take advantage of lights and light sources

Light can affect the action of melatonin, a hormone that stimulates sleepiness and helps rest your organs.

Take advantage of lighting from lights and windows that bring in sunlight when you wake up. Meanwhile, try to sleep in a dimmer light.

If you have to change your sleep pattern from night to day, then you need to make the room dark during the day and use maximum light at night.

3. Condition the body as comfortable and relaxed as possible

Sometimes it can be difficult to fall asleep when you have to go to bed at an earlier time. To make it easier to change your sleep patterns, you need to do a routine that aims to calm yourself down as you approach bedtime.

According to the author of the book The Insomnia Workbook , Stephanie Silberman, one hour before bed, avoid doing tiring or disturbing activities, including using electronic devices that trigger the brain to continue to be active. You also need to avoid caffeine consumption within 12 hours before bedtime.

The room temperature can also be adjusted so that it provides a calming atmosphere. The ideal room temperature for sleeping is between 19-21 degrees Celsius. In addition, implementing regular exercise every day can also make it easier for you to sleep.

4. Take more time to rest

Drastic changes in sleep patterns can cause you to experience excessive fatigue in the middle of working hours. Therefore, you need to allocate a rest period of at least 20 minutes until you can really adapt.

However, don't rest too long when trying to change your sleep patterns, including prolonging your sleep hours so that you sleep too long. This can make it more difficult for your body to adapt to your new sleep schedule.