Restful Sleep Rhythm

Would you like to sleep more soundly and wake up full of energy? In this session, you will learn how to find your optimal sleep rhythm. Discover the importance of regular sleep schedules, creating a suitable sleep environment, and relaxation techniques to enhance your sleep.

Fatigue and Sleep Problems Take a Toll

Often, daily life cannot be aligned with our natural circadian rhythm, such as when working night shifts or rotating shifts. Shift work can disrupt your circadian rhythm as your body needs to be active at unusual times, causing your sleep-wake cycle to no longer align with the natural day-night cycle. This can lead to a range of issues, including insomnia, fatigue, exhaustion, and even depression. Shift work can also disrupt your regular eating patterns, potentially leading to weight problems and other health issues.

Those who work in shift schedules are more likely to experience depression, cardiovascular and gastrointestinal diseases, as well as obesity. The risk of developing diabetes mellitus is also increased. Prolonged exposure to the stress of long-term shift work can also lead to a higher incidence of certain types of cancer.

“Shift work poses a unique challenge to maintaining a healthy sleep pattern.”

Melatonin – the sleep hormone

Melatonin regulates the sleep-wake cycle in our bodies, which means it affects when we feel tired. Light plays a crucial role in this process, as it stimulates the retina of the eye and then acts on the pineal gland in the brain, where melatonin is produced.

The presence of light on the retina leads to a decrease in melatonin production. When the amount of light decreases in the evening, the pineal gland increases melatonin production, making us feel sleepy. During the day, the melatonin level is approximately five to twelve times lower than at night.

If you spend late evenings in front of your smartphone, television, or laptop, it negatively affects the release of the hormone.

Healthy sleep, layer by layer

Sleep rituals

Sleep rituals such as taking a warm shower or drinking a cup of sleep tea can be beneficial in signaling to your body that it’s time to sleep. Stick consistently to your personal rituals. With each repetition, your body will learn to prepare for sleep more easily.

The early shift

For an early shift, try to shift your evening activities a bit earlier the day before. Dimmed lights and avoiding blue light sources such as smartphones, tablets, and computers one hour before bedtime are important for the production of sleep-inducing melatonin.

The late shift

After a late shift, it’s important to sleep deeply and soundly in order to recover from any sleep deficits accumulated during early and night shifts. If possible, avoid setting an alarm in the morning after a late shift and allow yourself to sleep in. To facilitate falling asleep after the shift, avoid engaging in strenuous activities, heavy meals, and exposure to blue light after work.

The night shift

Staying awake during a night shift can be particularly challenging. Bright light during the night shift inhibits melatonin production and promotes wakefulness. However, it should be reduced during the last two hours of the night shift to allow for the production of melatonin, which can facilitate falling asleep in the morning.

After a night shift, falling asleep can be particularly difficult for many. Avoid bright (sun)light on your way home from the night shift and consider wearing sunglasses if possible. Avoid physical activity after the night shift, including sports. Try to maintain a sleep schedule despite working in shifts. Depending on the shift, your sleep times should have a fixed start and end.

Those who work in shifts can significantly improve their well-being by introducing as much regularity as possible into their irregular work schedules.

General tips for healthy sleep

Turn your bedroom into a cozy oasis that you only use for sleeping and intimacy. Your bedroom should be dark to allow your body to release enough of the sleep hormone melatonin. Excessive warmth can also hinder sleep and falling asleep; the optimal room temperature in your bedroom is between 15 and 18 degrees Celsius. Ensure good ventilation before bedtime to ensure your body receives enough oxygen during sleep. Consider using earplugs to protect yourself from noise in the environment.

A short nap of 20-30 minutes during your break can help reduce fatigue and improve cognitive performance.

Avoid stimulating drinks such as coffee, cola, and energy drinks at least four hours before your planned bedtime. Alcohol is not a good idea as a sleep aid as it burdens the body and significantly reduces sleep quality. Only take medication as a sleep aid in emergencies and after consulting with your doctor, as they often have side effects and can lead to dependency. A cup of tea, such as lemon balm, lavender, chamomile, hops, passionflower, or valerian, may help you fall asleep.

Try to be physically active for at least 30 minutes a day. Regular exercise promotes sleep, with endurance sports having the optimal effect on improving sleep quality.

Engaging in relaxation techniques such as meditation, yoga, or breathing exercises can help calm your body and mind and improve your sleep. Especially if you work in shift work, these techniques can support your circadian rhythm.

Some people develop anxiety about falling asleep, particularly if they have been experiencing sleep disturbances for a long time. Yoga, breathing exercises, progressive muscle relaxation, and bedtime stories can help calm the mind and relax the muscles before falling asleep.

Turn your bedroom into a comfortable oasis!