It’s no joke that night-shift work and graveyard’s long crazy hours are unhealthy. Short-term, it affects your anxiety levels, depression, food cravings, and hormones. In the long term, the effects are really negative. Long-term bouts of anxiety, depression, chronic gastrointestinal issues, and controlling your overall metabolism.
Here are five quick night shift sleep tips to implement into your life that are going to help your hormones recycle better, so that you can perform your best, at work, with your family, or in the field.
1. 150 milligrams of caffeine.
Why 150 milligrams? Because studies are showing that after 150 milligrams, you start having negative hormonal effects. You also start having negative sleep effects. It's important with the caffeine, that you're only having it within the first 8 to 10 hours of your day. Do not consume caffeine past that 8 to 10 hour period, preferably just the first 4 hours. Caffeine actually has some effects on the circadian rhythm (info in video), and if we implement it right, believe it or not, it can help you out.
When it starts getting dark, your body starts creating melatonin. Using melatonin for a couple of days while transitioning into a new sleep pattern helps your body recognize that it's getting dark out and gives the body a leg up in understanding that this is the new rhythm.
3. Light Therapy
Light therapy is a way for you to get the same effects of melatonin, but with light. In the morning, surround yourself with very, very bright lights. This is going to signal melatonin to shut off, whereas ordinarily, your melatonin might still be running.
4. Carbohydrates Before Bed
Doctors and researchers have found that carbohydrates are what allow serotonin to be produced. Serotonin is what gives you that sense of wellbeing. Serotonin signals melatonin, relaxation, and sleep. Without the carbohydrates, serotonin can't effectively be produced. I recommend about a quarter gram of carbohydrates per pound of body weight within three to four hours of going to bed.
5. Take a hot bath
Before you go to bed, your body temperature naturally decreases. After getting out of a hot bath, your body temperature starts to cool down again. That cooling process signals melatonin and serotonin, allowing you to relax.
about the author
From 280lbs to the Covers of Magazines... All by living a lifestyle that is honest and real. Thomas DeLauer brings the nutrition expertise along with a unique perspective on health and wellness that is everything HYLETE.
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