Post by : Saif Rahman

Night work often leads to exhaustion and poor daytime rest. Dr. Christopher J Allen, a sleep medicine specialist with two decades of clinical experience, says that with intentional changes to daily habits, people working nights can still achieve restorative sleep.

Dr. Allen highlights the role of the circadian clock — the body’s internal timing system that favours wakefulness in daylight and sleep at night. Night schedules force this cycle out of sync, and exposure to bright daytime light after a shift makes it harder for the brain to switch into sleep mode.

Controlling light is central to better daytime sleep. He advises limiting sun exposure when heading home, for example by wearing dark sunglasses, and creating a dark sleeping space at home. Heavy or blackout curtains and blinds can blunt daytime brightness and help signal the brain that it’s time to rest.

Keeping sleep times regular is another key step. Going to bed and waking at consistent times helps the body adapt more steadily, even if sleep occurs during daylight hours. He also warns against large meals and caffeine close to the sleep period, as these can interfere with falling and staying asleep.

Dr. Allen recommends soothing pre-sleep activities — gentle music, quiet reading or other calming rituals — and steering clear of phones, tablets and TVs before bed because their screens emit light that can delay sleep onset.

While night work presents ongoing challenges, Dr. Allen says disciplined routines and thoughtful environmental adjustments can protect health and reduce daytime fatigue for night shift workers.

#Wellness #Health,