Today, most people have trouble sleeping, especially those who have a shift work. Sleep disorders deprive your life of all colors, you cannot feel like a full-fledged person and live to the fullest. Fortunately, all problems can be solved if you just want it. In this case, we recommend you pay attention to CBT (Cognitive Behavioral Therapy) for Shift Work Sleep Disorders.
Cognitive Behavioral Therapy includes proven strategies for solving cognitive (thought-related) and behavioral (lifestyle and schedule-related) causes that lead to trouble sleeping.
You should describe in detail your typical sleep patterns over the last 2-4 weeks. Probably when you answer this question, you will have problems, since sleep is highly dependent on your shifts. In this case, just take a mental ‘average’ of your recent sleep pattern. It is important to compare your progress over time.
Sleep Efficiency Adaptation
You need to calculate how much time in bed you spend asleep. Also, if you have a post-shift 4-hour sleep and a pre-shift 3-hour nap, you should also combine them together to calculate the total amount of time you spend in bed asleep. Thanks to these calculations, you will be able to track your total sleep hours and sleep efficiency over time.
No matter what, you must constantly follow sleep hygiene. For example, progressive muscle relaxation is a great solution to help you get a healthy sleep at any time of day or night.
Do not move into full daylight
If you have trouble sleeping and you can't fall asleep even when you are in your own bed, it is recommended to get out of bed if you cannot sleep for 15 minutes or more. Also, if you can’t sleep during the day after a night shift, it is recommended to avoid moving into full daylight if you want to try sleeping again. The fact is, light is a powerful stimulant for alertness.
There are a number of useful methods to help you solve any sleep problems after a work shift. Pay attention to cognitive and relaxation techniques that will help you get the desired sleep.
Get rid of anxiety
You can get rid of trouble thoughts about sleep by listening to audio recordings on Paradoxical thinking and Mindfulness when you are in bed.
As you can see, everything is in your hands, and even your sleep. The main thing is to find time for yourself and start solving these problems with sleep, because healthy sleep is the key to your health.