This is not my routine but my lifestyle. A little bit about my shift- It starts 1930 and clock out 0400 hour. For high quality sleep a pre-sleep routine is vital.
Here are 4 pre-sleep tips that I follow when working nightshift.
- Avoid Greasy & Sugary solids and liquids at least 4 hours before bedtime. I never rested well enough to wake up the next day feeling fresh as an English cucumber if I slept with a full belly of sugary Soft drink and Cheese pizza with extra toppings.
- Limiting water intake at least 2 to 1.5 hours before bedtime. This helps me sleep throughout without any interruptions to visit the loo.
- No strong tea or coffee after the mid shift break. When I hit the bed, the last thing I need is to stay awake rolling either way. This will just make me anxious & wake up restless to meet the demands of the next day.
- Stretching in the shower is an effective to allow myself to cooldown and prepare my body to rest. Then I lie down, close my eyes to meditate. Needless to say I fall sleep within seconds.
I live just above the north of the equator, so it's pretty dark when I start work and go to bed. I have not considered anything else that may be important. May be it's different for someone working in a country with all 4 seasons.
Let me know your thoughts about pre-sleep routine and how it helps you getting through nightshifts.