How to Sleep Well During the Day

By: West Coast Online / 14 June 2019

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Sleep is so important to our physical and mental health that multiple universities — including Stanford and the University of Western Australia — have research divisions dedicated to learning more about its medicinal potential.


The quality of your sleep determines how well you’re able to function on the job as well. If you’re a shift-worker, a key challenge is to get good quality sleep during the day when the majority of people are most active. We share tips on how you can make this happen:


Create a regular sleep cycle


Unlike 9–5ers, establishing a regular sleep cycle may seem an impossible ask. After all, Shift Work Disorder, is a concern for good reason — your body is programmed to operate during the day and coaxing yourself into becoming nocturnal can come at the expense of your health if done unmindfully. You’re also likely to be on shift rotations. So every shift rotation you’re switching to a vastly different sleeping time. However, it pays to do what you can to maintain a sense of regularity. One trick is to become a pro at resetting cycles, so that you’re sleeping and waking at a “regular” time within days of beginning your new rotation.


Establish a bedtime routine


Like being wired for the day-time, we’re also wired for routine. One way to compensate for the surreal experience of regularly sleeping during the day is to have a ritual set of actions and objects that signal to your body and mind that you’re about to hit the sack. Discover what sets you most at ease and begin there — reading a book, taking a warm shower, or a series of light stretches might do the trick!       


Exercise regularly


As little as 10 minutes of daily aerobic exercise will substantially increase the quality of your sleep whenever you do get around to it. Just avoid exercise directly before you plan on going to sleep. Raise your heartrate near-effortlessly by switching up your travel routine — walk or cycle somewhere each day instead of taking the car. It only needs to be a roundtrip to a grocery store or friend that’s a brisk 5 minutes away!    


Block out the light

Darkness matters — nothing beats simulating night-time as much as possible to ensure your day sleep is the deepest it can be. With roller shutters installed, you’re able to eliminate up to 100% of unwanted light, no matter how bright the Australian sun. Light stimulates feelings of wakefulness, while darkness sends signals to your body that it’s time to rest because it triggers the production of Melatonin. Give your body a helping hand by doing everything you can to replicate night-time conditions as much as possible. Roller shutters are a cost-effective and multipurpose solution that can easily do the trick!

Reduce ambient noise


It’s worth turning your bedroom into your ideal sleeping chamber. Reducing your exposure to ambient noise is key to making this a reality. A close-second to light exposure, over-exposure to ambient noise makes good-quality sleep impossible. Sleeping during the day while living in the centre of the city can be hellish. If you’re not into the infernal, you’ll be relieved to know that roller shutters have excellent noise reduction qualities. Installing them can be a cost-effective solution that instantly turns even your shift-based sleep cycle into the best rest you’ve had in decades.


Contact us to learn more. We know you’re likely to be catching precious shut-eye during the day, so we’ll never be those salespeople who barge in like a last-minute shift on your already packed schedule. Reach out when you’re ready and let’s work together to keep you well-rested.   


Disclaimer: The information in this blog is not a substitute for professional advice. It is intended as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease. It should also not be used for therapeutic purposes or as a substitute for professional healthcare. We do not accept any liability for any injury, loss or damage incurred by using or relying on the information provided here.


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