How can I get a more rested sleep?


I do night shifts at a supermarket, working from 8-midnight, when I get home at about 12:30am, I'm normally to awake to go straight to bed. And I can't resist the urge to have a cup of tea, and end up going on the internet. I will go to bed at about 2am, the average amount of sleep is 7 hours, so I figure I'll get that if awake at about 9:30am. But when I wake up at that time from my alarm clock, I'm too exhausted, it not just the usual hit the snooze button and have a lazy sleep in, I genuinely feel more tired than normal. So I'll end up sleeping in until mid day, I feel like I've wasted the day. Does anyone know how I get a more rested quality sleep so I'm not exhausted when I wake up 7 hours later? Thanks Anyone!

Written by Frank in Other - General Health Care


Better Answer

Just go straight to bed when you get home and get up earlier in the morning to compensate. 8 Hours sleep is plenty, and anything more will leave you feel tired and with a lack of energy.

The cup of tea you drink contains caffeine which is a stimulant, so cut that out and have a quick glass of water instead. As for the internet use, just go on in the morning after you freshen up and have breakfast (crucial step this).

Written by Stoo73


Other Answers

Just go straight to bed when you get home and get up earlier in the morning to compensate. 8 Hours sleep is plenty, and anything more will leave you feel tired and with a lack of energy.

The cup of tea you drink contains caffeine which is a stimulant, so cut that out and have a quick glass of water instead. As for the internet use, just go on in the morning after you freshen up and have breakfast (crucial step this).

Written by Stoo73

Stoo73 is right on the money about the cup of tea - you really do need to be resisting the temptation because it will definitely keep your brain alert - I know because it does this to me, even if I drank it 4 hrs earlier (some people metabolise caffeine slower than others).

Also, consider taking a probiotic capsule just before you go to bed (I specifically recommend 'Jarrodophilus' for this particular purpose). It seems to improve sleep quality and therefore leave you more rested. Weird, but I've found it to be true for myself, so you might want to give it a whirl - if nothing else, your gastrointestinal tract will thank you for it, so you've nothing to lose.

Also consider supplementing with melatonin - you might have to mail order it from the USA. Alternatively, you can eat oats and/or drink a LITTLE bit of cherry juice before bed - 'Cherrygood' is a good one, you can find it in the UNrefrigerated fruit juice section of your supermarket. I say 'little' bit of cherry juice because cherry juice obviously contains fructose and we don't want fruit sugar keeping you awake. No more than half a cup. Both oats and cherries contain natural melatonin. Melatonin, in case you haven't heard of it, is the natural hormone released by your pineal gland which aids sleep. It's also a powerful beneficial antioxidant. Your body will naturally secrete this, of course, but there are certain factors which impede it to some degree. One factor is having incomplete darkness in your bedroom - if you are going to bed late at night and then attempting to sleep part of the day after sunrise, then you may not be sleeping deeply on account of the sunlight coming into your room to some degree. Street lamps by your window, during the night, are also a factor, of course, as are lights or glowing objects (such as extension lead neon indicators, clock radio displays etc) in your bedroom, or on the landing outside your room. Once you go to bed, you should resist the temptation to look at you iPod or mobile phone screen, since the illumination will tell your brain, via the eyes, that it is not yet darkness and therefore not time for it to release the necessary hormones for sleep.

You need a REGULAR sleep pattern, complete darkness in your bedroom, NO caffeine closer than 4hrs before bedtime (and preferably longer), and it'd be worth trying the Jarrodophilus and / or melatonin-containing foods/drinks.

Also, I wouldn't mind betting that, in addition to the bedtime cup of tea you mentioned, you are probably drinking tea or some kind of sugary energy/stimulant drink whilst you are on shift, to keep you alert on the job. You will need to cut down on these, too. You'd be surprised how many hours these can continue to exert a significant influence on your body, none of which will aid your efforts to fall asleep and sleep deeply.

Good luck.

Written by John

i had this problem of not being able to sleep a decent sleep , but i found that hot milk with a bit of sugar helps a treat x good luck and you should try it out xx

Written by Rockchick1

Some light exercise at bedtime often helps you to relax, unwind and switch off but not strenuous exercise.

You can see further tips in a web search for "how to get restful sleep".

Written by Susan Yarrawonga