Welcome to the final week of the 7 weeks to the best possible sleep program.
If you have been following along you should now have everything you need to get the best possible sleep.
But none of that is going to help if you don't prepare correctly for the best possible sleep.
Here are the 8 best tips on how to prepare for the best possible sleep:
Look out for caffeine.
Caffeine is great for staying awake during your shift, but make sure you don’t accidentally (or deliberately) have any too close to your bed time, otherwise it can definitely leave you lying in bed unable to sleep.
If you think you’re going to get tired near the end of you shift, then preempt this and have your caffeine earlier in the shift. It will take a bit to kick in anyway.
Caffeine lasts around 4-6 hours, so I wouldn’t have any within that timeframe of your shift finishing.
Also, make sure to check the labels of your food and drink for hidden caffeine.
Common things that can be hiding caffeine include weight loss pills, tea, some painkillers, chocolates and fizzy drinks.
Try Relaxing Workout Alternatives
You may not want to work out right before you go to sleep as physical exercise will get your blood flowing and stimulate your mind.
If you do want to workout before bed, you can try doing some relaxing exercise like yoga or tai chi instead.
Avoid Social Media
Avoid talking about or thinking about stressful things that may keep you up before bed.
Put them aside until you wake up or have finished your round of nights.
It might be a good idea to avoid social media before bed too for this reason.
Arguing with someone in the Youtube comments isn’t a good way to relax.
If you have had a bad shift or have things are on your mind that are keeping you awake, take out a pen and paper and write them all down.
Try to write every single thought, idea or thing down that is keeping you awake.
This may not work every time, or for everything, but quite often it will make your problems seem a lot smaller when you see them all written out.
It will also allow you to forget things as you know they are written down.
This may sound silly but if you have something on your mind that is keeping you up, give it a try.
If you have written everything down and still can’t sleep, try meditation, having a relaxing bath, reading a relaxing book or listening to relaxing music.
You can also try counting your breathes until you fall asleep.
Try to avoid alcohol before bed.
It may work at getting you to sleep, however once its affects wear off you will likely find yourself waking up or having a much more restless sleep.
Instead of alcohol, try a drink to help induce sleep.
Our sleep tea is one you can try.
Eat a Healthy Meal
Food is another one to consider.
I try to eat a good protein and fat rich meal before bed and avoid simple carbs.
I know it’s the morning after night shift, but try to pretend you are eating dinner.
I do not suggest skipping this no matter how tired you are, as you are just going to wake up hungry and not be able to get back to sleep even if you eat.
If you really can’t be bothered after your shift, even a banana might be enough.
Drink Water During Your Shift
There is nothing worse than waking up needing to use the toilet when you are on night shift.
Try to avoid this happening by not drinking too much before bed.
If you drink enough throughout your shift, then you shouldn't be thirsty before bed.
If you don't stop to drink enough water while at work, you may get home really thirsty, drink a lot of water, and then wake up a few hours later with a full bladder.
These tips may seems simple, and obvious, but sometimes that's all it takes.
What you do before bed can either set you up for a really good sleep, or almost guarantee you have a terrible one.
1. Watch your caffeine intake
2. Try relaxing workout alternatives
3. Avoid social media and stressful thoughts
6. Avoid alcohol
7. Eat healthy
8. Drink enough water throughout the day, not before sleep