Prospero's top tips to have a "good day" sleep - if you work as a night support worker

As a support worker, do you feel exhausted and tired after your night shift but still have trouble to have a good sleep?

Have a look at our top tips!

We have previously written about how to survive a night shift as a carer. You can read the whole article here.

Now we would like to share with you some tips on how to prepare yourself for a good sleep even if the city around you is just starting to wake up. Changing your habits from sleeping at night to sleeping during the day is not easy for everyone. Keep these tips in your mind next time you are on the night schedule and you will feel the difference.

MAKE SURE YOUR ENVIRONMENT SUPPORTS GOOD SLEEP

Sleeping during the day is just as important as sleeping at night and conditions need to be just right. Make sure you are isolated from daylight and any outside noises, so you can wake up fresh…on the same day.

Going to sleep during the day should come with the same rules as going to bed at night time.

• Try to avoid watching TV or using your phone/tablet
• If you don’t already have some black-out blinds, get some! They eliminate the light so you can sleep in a completely dark room. Alternatively, a high-quality blindfold will also do the trick.
• A pair of earplugs will help to keep the noise away
• Put your phone on silent, so there is no chance of others waking you up with their calls or messages

KEEP UP THE ACTIVE LIFESTYLE

Just because you work as a night care assistant, doesn’t mean you should give up exercising. Imagine arriving at an empty gym in the early morning! Doesn’t it sound amazing?

Exercise is one of the key things you need for a good sleep…and of course, it’s good for your health as well. You don’t have to do a full body workout – take it easy.
Now, get those training shoes and hit the gym first thing after your shift.

DON’T GO TO BED ON AN EMPTY STOMACH

After a long night, the last thing you want is to have trouble sleeping because you are too hungry. Especially if you have gone to the gym too.

Make sure you don’t eat anything too heavy, otherwise that could affect your sleep as well. Have something light, like a salad, some fruit or a bowl of granola, then go to bed.

Avoid caffeine and alcohol a couple of hours before going to bed to ensure a good rest.

INFORM PEOPLE AROUND YOU THAT YOU WORKED A NIGHT SHIFT

We’ve already mentioned that it’s a good idea to turn off your phone, so no one can reach you and bother your sleep. But it’s also important that people you live with and your family know that you are doing night shifts. If they are aware of your situation they will be extra considerate around the house.

If you’re a support worker looking for work, click here for our latest vacancies or get in touch with us directly by emailing us your CV!