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7th Newsletter
Use science to beat jet lag & night shifts
Use science to beat jet lag & night shifts. Night shifts are one the oldest forms of torture there are.The feeling after it doesn’t compare. Jet lag isn’t far off. It isn’t just the preserve of healthcare professionals. Whether you work in media, transport, catering and countless other professions you will come face to face with contemplating your life choices and various other shower thoughts at 3am on a night shift. There are several key steps to beating night shifts & jet lag and they revolve around good sleep hygiene & regulating your circadian rhythmn (sleep clock). STEP 1: Tune out distractions. The buzz of phones, laptops, TV and the visual stimulus of lights can make sleeping near impossible. Keep an eye mask handy to reduce the impact of light pollution while trying to sleep.
STEP 2: Avoid white and blue light before you go to bed
The backlight displays on our laptops, smartphones, and other mobile devices prevent the production of melatonin, a hormone that regulates sleep. If you must work before bed, use of the Night Shift feature to reduce the blue light effect!
STEP 3: Don't drink alcohol
A night cap might sound relaxing, but research indicates that alcohol can have a negative impact on your quality of sleep. Don't fall into the trap of drinking before bed.
STEP 4: Skip the caffeine
You may feel like you're dragging in the middle of the day or night; however, caffeine has a six to eight hour half-life, which means that afternoon or night hit of coffee could keep you from falling asleep in the day. Avoid at least six hours before bedtime. Day or night.