Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 40
1. Prioritise Your Sleep
Shi昀琀 work makes it tough
to get enough sleep, so it’s
essen琀椀al to make sleep a
priority. Try to reschedule
social ac琀椀vi琀椀es and
household tasks where
possible and let family,
friends, and housemates
know your sleep schedule
so they can help minimise
disrup琀椀ons.
2. Aim for 7–9 Hours of
Sleep Every 24 Hours
Everyone’s sleep needs
are di昀昀erent, but research
shows that most healthy
adults need between 7
and 9 hours per day. This
can be achieved in one
main sleep period or a
combina琀椀on of a main
sleep and a shorter nap.
Remember, this is actual
sleep 琀椀me, not just 琀椀me
spent in bed.
3. Set a Consistent
Sleep Schedule
Your sleep schedule should
work around your roster
and lifestyle. Try to keep
a regular pa琀琀ern for each
shi昀琀 type (e.g., Bed琀椀me
A for day shi昀琀s, Bed琀椀me
B for night shi昀琀s). Aim for
at least 7–9 hours of total
sleep over 24 hours.
4. Create a Relaxing
Bedtime Routine
Help your body wind down
before sleep by engaging in
relaxing ac琀椀vi琀椀es, such as
reading, listening to calming
music, or having a warm
shower. Avoid bright lights,
loud noise, and s琀椀mula琀椀ng
ac琀椀vi琀椀es close to bed琀椀me.
5. Transition Smoothly to
Days Off
Switching from night shi昀琀s to
days o昀昀 can be tricky. One
helpful strategy is to have a
short sleep in the morning
a昀琀er your last night shi昀琀,
then go to bed earlier than
usual that evening. Exposure
to natural sunlight in the
morning can also help reset
your body clock.
6. Use Naps Wisely
• Short naps (15–20
minutes) can boost
alertness and performance.
• Longer naps (up to 90
minutes) can help reduce
sleep debt.
• Avoid naps longer than 20
minutes before your main
sleep, as they may make it
harder to fall asleep.
• Nap in a quiet, dark, and
cool space for the best
results.
