How to sleep well if you… have an unpredictable schedule

There are plenty of us out there who, for whatever reason, are prevented from having a settled bedtime routine.

Because everyone’s lifestyle is different, this means sleeping patterns are too – but there’s no reason why you shouldn’t get the best sleep possible, even if it is at a different time to everyone else.

Whether spend your nights doing shift work in A&E or your creative juices flow better at night, here are TEMPUR’s top tips for a great sleep at any time of night or day…

Whilst you are awake

Try to keep your surroundings as well-lit as possible to keep your body alert. This should encourage your internal clock to stay awake and not feel tired before it is time for you to go to sleep.

Try to limit the amount of caffeine you drink especially as you approach a time closer to when you will be sleeping. Remember caffeine can take 3-5 hours to stop affecting your mind and body so only drink it early on in your day.

If it’s daylight on the way home, do the best you can to stay out of the sun. Wearing a hat or sunglasses is advised to prevent your body clock from becoming disorientated and thinking you need to stay awake for the day ahead.

When it’s time to sleep

Don’t rush straight to bed when you get home. Take some time to unwind and de-stress your mind – do something calming you enjoy for a while. Meditation or some light exercise works well for releasing any pent up stress and prepares you for bed.

Having the correct mattress for your body type is also important. Being able to lay comfortably will massively help your body to fall asleep naturally and not wake prematurely providing a revitalising sleep.

Blackout blinds may be useful if you struggle to sleep because it is too light. They can stop your body syncing with the daylight which can keep you up. Sleep will not be as effective if it is disrupted by sunlight streaming in through curtains or blinds.

Your room can also have a dramatic effect on how well you can sleep during the day. Noise and temperature are key factors in the dead of night but during the day there is a lot more which could keep you up.

Using a fan can help keep your room cool which is perfect for sleeping, but it can also provide some white noise which can also lull you off to sleep.

Although it can be difficult at times, it’s a good idea to try and maintain a routine when possible. Keeping yourself as well rested as you can in-between any stints of flexible sleeping will help keep your mind energised in the long run.

Again, although it may largely be out of your control, try to avoid lots of flexible sleeping patterns in one go. Maintaining as regular a pattern as possible will make it easier to stay alert and make getting a good night – or day’s – sleep as straightforward as possible.

Do you have an unpredictable schedule? Or have any sleeping tips for anyone who does? Leave a comment below…

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