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Sure, it’s easy to talk about being well rested, but when it comes down to actually doing it, it's easier said than done. Even if you are good about laying down into bed to catch some zzz’s, your environment, from your kids are bouncing around outside your door to your neighbor cutting grass might stand in the way.
Here are some ideas on how to fall asleep quickly and soundly:
Have a sleep ritual. Go to sleep as soon as you can after work. Don't get caught up in chores, errands, and scheduling. Save this for later when you can devote your full attention to them. Come home from work, relax in the bath with a book, and then hit the hay.
If you are exposed to a lot of sunlight right after work, your body will perk up and make sleep difficult. Don’t stay outside longer than necessary before bed and make your room as dark as possible, even if you must resort to blinds, curtains, or a sleep mask.
To keep disturbing noise to a minimum, invest in a good set of ear plugs. Unplug the phone in your room. Talk to your family members about taking extra care to be quiet.
Avoid the overuse of sleep aids. Sure, they can be a temporary solution, but in the long run they could cover up a larger problem. They are not actually helping your body clock to adjust, so talk to your doctor before using these. (Same goes for alcohol. It might make you sleep faster, but you won’t sleep as soundly.)
Avoid caffeine. It might help you make it through your shift, but if you drink coffee too close to bedtime, you’ll have a terrible time trying to fall asleep.
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