Tips for Shift Workers: How To Get Better Sleep

Shift work is a job that requires you to work at times when most people are sleeping. This can be difficult on your physical health, as well as your mental health. If you’re looking for tips on how to get better sleep while working a shift job, you’ve come to the right place!

Wake up at the same time everyday — even on days off.

You’ll sleep better if you wake up at the same time every day, even on your days off. That way, your body doesn’t have to get used to changing its internal clock (a process called circadian rhythm) when you’re not working and going to bed later each night.

The best way to do this is with an alarm clock—but only if it’s set for the same time every morning and does not allow snoozing! If it’s too tempting, try setting multiple alarms or using an app like Sleep Cycle that tracks how long it takes you to fall asleep each night and wakes you up when it detects that phase of sleep.

Prepare for shifts in advance.

As you prepare for your shift, think about what time you need to be awake, how long it will take you to get ready and where you’ll be going. If there’s a commute involved, plan how much time it will take so that you can leave early enough to be on time. Most importantly, plan what time you need to go to bed in order wake up early enough for work. You may have a nap before work or after (if possible), but the most important thing is getting those minimum hours of sleep in place so that when 3 AM rolls around and everyone else is yawning, you’re wide awake and ready to finish out your shift!

Have a bedtime routine and stick to it.

Another way to optimize your sleep is by having a bedtime routine. Have you ever wondered why people who go to bed at the same time every night tend to have better quality of sleep than people who don’t? It’s because they are following a pattern and their brains know exactly what to expect when they go to bed. This makes it easier for them to fall asleep faster, stay asleep longer and wake up feeling refreshed.

If you don’t currently have a routine, start one! It can be as simple as taking a shower or brushing your teeth before climbing into bed. If you already have one but find yourself getting distracted during it because of your shift work schedule or other obligations, try adjusting it so that each step takes less time. For example, instead of reading an entire chapter from your book every night after brushing your teeth and putting on pajamas, read just half of it before turning off the lights—you’ll still get the same effect without wasting an hour before actually hitting the hay!

Stick to a healthy diet and exercise plan.

Stick to a healthy diet and exercise plan. This is true for everyone, but it’s especially important if you work night shifts. Eating well means more than simply avoiding junk food; it also means balancing your meals and snacks, making sure to get all the nutrients your body needs from food, as well as staying hydrated throughout the day. Exercise is critical for maintaining good health, both physically and mentally—and when you’re working nights, chances are that your physical activity will be limited (or nonexistent). Regular exercise can help reduce stress levels and improve sleep quality, so find time during the day or early evening to do at least 30 minutes of moderate-intensity aerobic activity on most days of the week.

Take mini-breaks throughout the day (or night).

The best time to take a break is when you feel sleepy. If you’re working the night shift, try taking mini-breaks throughout your shift as opposed to an hour or two at the end of your shift.

Take regular breaks and stretch for 15 minutes every hour or so. Get up from your desk, walk around, and do some simple stretches (such as touching your toes). Take a short walk outside if possible—even just around the office building—to get away from artificial light that tricks your brain into thinking it’s daytime even though it might be 3 am!

If you’re sleeping during daylight hours and then staying awake all night long, try taking short naps in the early evening before starting work. A 20-30 minute nap can help refresh you for a few hours of alertness before bedtime comes along again.

Make sure your bedroom is cool, dark and quiet.

To make sure your bedroom is cool, dark and quiet, use the following tips:

  • Get a good mattress. A quality bed should be comfortable enough to help you fall asleep, but firm enough to support your back. If you’re struggling with discomfort while sleeping on your current mattress, consider replacing it with a new one that provides better support.

  • Use white noise machines or apps that offer soothing sounds like rain or waves crashing on the beach. They can drown out distracting noises by covering them up with their own soothing sounds so that they don’t keep you awake at night!

  • Use sleep masks if light from outside is keeping you awake during the early hours of morning or late evening when its time for bedtime rest.

  • Utilize sleep-aids like Jet-Asleep to help you get to sleep and stay asleep. It’s easy to add into your bedtime routine and can help your body get on a consistent sleep schedule.

We hope that you’ve learned some helpful tips that help you sleep better as a shift worker. Take care of yourself with these tips, get plenty of sunshine during daylight hours (which helps regulate our circadian rhythm), exercise regularly, don’t eat too much sugar before bedtime (which can throw off your insulin levels), and drink plenty of water throughout your shift so that you stay hydrated. You might just find yourself falling asleep easier than ever before!

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How to Quiet Your Mind to Get Better Sleep

Are you struggling to fall asleep? Are you waking up feeling tired? Does your mind race at night as you try to fall asleep? If so, it’s time to take a step back and see if your sleep habits could be improved. One way that can happen is by learning how to quiet your mind at night. It may sound strange, but practicing good sleep hygiene will help you rest more deeply and wake up refreshed instead of groggy—and that means better mental performance throughout the day!

Don’t worry About How Many Hours of Sleep You’ll Get

The first thing to remember is that you can’t control how much sleep you get. This may be frustrating, but it’s true. If you do everything in your power and still don’t get enough sleep, there’s no sense in beating yourself up about it or trying to convince yourself otherwise. Instead of worrying about how many hours of sleep you’ll get, focus on what you can control: your reaction to not getting enough sleep!

Practice Mindfulness and Acceptance

In order to quiet your mind and get better sleep, it’s important to practice mindfulness and acceptance. Mindfulness is about being fully aware of the present moment for what it is. It means being conscious of your thoughts, feelings, physical sensations and actions without judging them or yourself. Acceptance is about accepting the present moment for what it is—it doesn’t mean that you have to like everything going on in your life right now but rather allowing yourself to be okay with it all. Both mindfulness and acceptance skills can help reduce stress levels by allowing us to accept unpleasant emotions instead of fighting against them or trying to change them.

A great way to practice mindfulness while falling asleep is through guided meditations that focus on relaxation techniques such as deep breathing or progressive muscle relaxation (PMR).

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves a series of slow, deliberate contractions and relaxations of various muscles in your body. It’s meant to not only help you feel physically relaxed but also mentally calm, which can lead to better sleep.

The idea behind progressive muscle relaxation is that when you feel tense or stressed out, anxiety can be released by tensing up certain muscles and relaxing others. The goal with this exercise is to learn how to consciously direct these movements so that they spread throughout your whole body and help you feel more relaxed overall.

The first step in practicing progressive muscle relaxation on your own is picking three areas where tension tends to accumulate in the body: face (forehead), neck/shoulders, chest/stomach/diaphragm (belly). Then choose one area at a time and start by clenching all of the muscles as tightly as possible for about 10 seconds. Next relax those same muscles for about 15 seconds before moving onto the next part of your body—for example, if we’re using our face as an example again here then move down into our neck area next; continue until all three areas have been done once each over the course of 10 minutes or so.

Write Down Everything That’s On Your Mind Before You Go to Sleep

Write down all the thoughts that are running through your head. Write them in a journal, on a computer or on a to-do list. If you’re having trouble thinking of things, grab some paper and make a list of all the things you need to accomplish tomorrow—or even this week!

Keeping track of what’s on your mind helps calm it down by giving it somewhere else to go. This will help clear out space for sleep-inducing chemicals like melatonin and serotonin to do their job better than they could without all those competing thoughts cluttering things up.

Use Guided Imagery Scripts

Guided imagery scripts are a form of meditation that helps you quiet your mind and relax. They can be used for numerous purposes, including relaxation and sleep.

Guided imagery scripts generally follow a set pattern: First, you focus on your breathing to get in the right frame of mind. Then, you visualize yourself in a relaxing place or experience an important positive thought such as gratitude or appreciation. If you’re having trouble sleeping, try listening to this script before bedtime or even while falling asleep.

Try Jet-Asleep Sleep Aid

Jet-Asleep is a powerful sleep aid supplement which helps you relax and fall asleep faster, as well as stay asleep longer. The easy way to use Jet-Asleep is by taking one capsule right before bedtime—it’s fast acting and non habit-forming so it won’t interfere with other medications or affect your daily schedule in any way!

How do I get the best results from Jet-Asleep? You should take Jet-Asleep on a regular schedule, with or without food, as directed by your doctor.

Can I combine this with other methods of getting better sleep? Yes! The best approach is to combine several techniques for getting better sleep in order to have the most positive effects on your body and mind. Try combining it with meditating and practicing mindfulness and acceptance.

When we’re stressed or worried about something, it can be hard for us to relax enough for restful slumber. But if you want better quality rest, learning how to quiet your mind can go a long way toward helping you achieve that goal! Jet-Asleep can help you achieve your mindfulness goals and help you achieve better sleep. Try Jet-Asleep today to get the best sleep tonight.

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4 Effects of Sleep Deprivation on Your Body

Has the pandemic affected your sleep schedule? 

Researchers have noticed an uptick in sleep disorders due to the pandemic. Maybe it’s because of the extended time spent looking at screens. Or maybe because of unhealthy coping habits like drinking and overeating.

No matter the cause, the effects of sleep deprivation are taking a toll on you.

Lack of sleep leads to harmful changes in your mental and physical health. Pay attention to your body because it will show you if you have gotten enough rest. 

Here is a look at 4 effects that sleep deprivation can have on the body.

1. Fatigue

One effect of sleep deprivation is that your body shows signs of fatigue. Fatigue makes it hard for you to execute your daily tasks. You have less energy to maintain simple things like your hygiene. 

You can avoid fatigue with sleeping tablets by Jet-Asleep. Just take a sleeping pill before your scheduled bedtime for a solid night’s rest.

2. Delayed Response 

A night of tossing and turning makes it hard for your brain to function properly while you’re awake. This can cause you to make careless mistakes at work or cause accidents. This is why it’s important not to do any strenuous activities when you are sleepy. 

There will be a lag in your reaction time because your brain is struggling to keep up with the demands of the day. Your brain builds up a backlog of activities, and it will take longer to shut your brain down when it’s time for bed. 

3. Insomnia 

Since the pandemic, researchers have seen an increase in people who experience insomnia. When you develop insomnia, it becomes harder to fall asleep and stay asleep. Insomnia affects your mental health and increases your stress levels. 

It’s hard to battle insomnia with sleep pills because your brain is overactive. You can improve your insomnia by making healthier life choices such as eating right or exercising. 

4. Irritability 

You can become irritable if you don’t get enough sleep. Your body becomes overwhelmed with stimuli and causes you discomfort. It can make you feel like you have no control over your emotions and you can possibly lash out on others. No one wants to hurt the feelings of their dear friends and loved ones.

The long term effects of irritability can lead to behavioral problems. Seek professional guidance if your mood continues to decline.

Effects of Sleep Deprivation

The effects of sleep deprivation can be harmful to your social life and health. It is important to be sure that you are getting enough sleep to maintain your wellbeing. 

It is common to not rest well from time to time. But, if you often find it difficult to get a good night’s rest, look into what may be causing your restlessness. 

Check out these resources to learn more about what sleep deprivation does to the body. You deserve to experience the benefits of a full night of sleep.

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5 Surprising Health Benefits to Getting More Sleep

Research shows that more than two-thirds (70%) of American adults obtain insufficient sleep at least once a month. More than 10% of adults say that they experience insufficient sleep every night.

The amount of sleep that you require depends on your age. For newborns, the recommended number of hours of sleep per day is 14 to 17. For teens, 8 to 10 hours per day is recommended, while for adults, a minimum of 7 hours per night is advised.

Getting more sleep can help you in a number of ways. There are many health benefits to getting more sleep and we will highlight 5 of these in this blog post.

1. Manage Body Weight

There is a link between weight gain and poor sleep and short sleep duration is a risk factor for obesity. One sleep study found that adults with a short sleep duration are 55% more likely to develop obesity. For children, this figure rises to an alarming 89%.

For those who are actively trying to lose weight, getting a good night’s sleep is essential.

2. Sleep Improves Productivity and Concentration

When we wake up in the morning after a good night’s sleep, it feels like this can achieve anything. That’s because sleep is important for several aspects of brain function, including:

  • Performance
  • Cognition
  • Productivity
  • Concentration

Getting quality sleep can also help to enhance memory and improve problem-solving skills. On the other hand, poor sleep can impair brain function.

3. Reduce Your Risk of Heart Disease and Stroke

If you are a poor sleeper, you have a greater risk of heart disease and stroke. Studies show that sleeping fewer than 7 to 8 hours per night is linked to an increased risk of chronic diseases. Another good reason to get some quality zzz’s.

4. Poor Sleep Is Linked to Depression

Depression and other mental health issues are strongly linked to sleeping disorders and poor overall sleep quality. Research indicates that approximately 90% of people suffering from depression complain about the quality of their sleep. Poor sleep is also associated with a higher than average risk of death by suicide.

5. Improve Immune Function

Immune function can be impaired when quality sleep is affected. People who sleep fewer than 7 hours are more likely to develop a cold than those who have a full night’s sleep. If you notice that you frequently get colds, the amount of sleep that you are getting could be a factor.

Health Benefits to Getting More Sleep

The above health benefits of getting more sleep only scratch the surface when it comes to all of the advantages of getting a good night’s sleep. A sleep aid is a great option for those struggling to get sufficient quality sleep.

If you suffer from insomnia, our fast-acting and easy-to-take caplets are safe and effective. If counting sheep isn’t working, trust JET-ASLEEP to help you fall asleep fast. If you would like to learn more about our products and the JET-ASLEEP benefits, contact our friendly and experienced team to learn more sleep tips. 

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