Move the television out of your bedroom. Your bed and bedroom are for sleep and sex. That’s it. No reading. No talking on the telephone. No worrying.Create a sleep schedule and stick to it. You put together a de-stressing schedule. Now, go for your sleep schedule. You may not be able to go to bed at the same time every night, but you can establish a regular wake-up time. Get up at the same time every morning, even on weekends.
Watch your nighttime posture. For a restful night, try these strategies:
• Relieve lower-back pressure by putting a pillow under your knees. The pillow comfortably flexes your lower spine.
• Try a pillow made with down instead of a foam pillow. You want a pillow that is low enough to support your head without flexing your neck, to avoid neck and shoulder aches. Orthopedic pillows with a scooped-out hollow for your head help support the neck and can also be helpful, especially if you have chronic neck problems.
• Put enough blankets on your bed to stay warm. You may otherwise unconsciously curl up to keep warm, which can leave you with a sore back.
• Allow yourself enough room to be able to move your arms and legs and roll over during the night. This is a natural way to prevent your joints from getting stiff.
Take special measures when you’re on the night shift. You weren’t designed to work the night shift, or rotating shifts, but you may have no choice. So, here are some tips for when you must work while everyone else is asleep:
• Use bright lights to mimic daylight, to keep you awake.
• Try to stay on the same shift, but if you must rotate, do it by the clock: from days to afternoons to nights.
• If you can’t sleep when you get home in the morning, don’t force it. Wait till early afternoon when you have an energy dip.