Plus, simple ways to sleep better.
Healthy sleep is more than just getting your seven-to-nine hours, Smith says.
Meanwhile, those who work nontraditional schedules experience a 66% greater risk of needing catch-up sleep.
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Eventually, this could result in sleep deprivation and several health complications, he explains.
Because unhealthy sleep looks multiple ways, so should solutions, Smith says.
What works forinsomnia-like sleeperslikely won’t work for catch-up sleepers.
Personalized efforts are needed.
Below, find some sleep-promoting ideas to help get your internal clock back on track.
Regular movement helps regulate stress hormones and promotesdeeper sleep, she suggests.
People should also set and maintain a regular wake-up time, Dzierzewski says.
This lack of sociability may obscure ones sleep-wake cycle, he says.
Taking the time to socialize can make a huge difference in how you sleep.
Limit Your Caffeine Intake
Excessive caffeineintake blocks adenosine, the neurotransmitter responsible for sleepiness, Rohrscheib explains.
Limit caffeine intake after lunchtime and switch to decaffeinated beverages in the afternoon.
Plus, the mental overstimulation from work-related screens can make it harder to relax before bed.
Practice stress-reducing activities like deep breathing, meditation, or journaling before bed to lowercortisol levels, she suggests.
Eat balanced meals at regular times and avoid heavy meals or caffeine close to bedtime.
Boredom and lack of engagement may also increase stress, making it harder to fall asleep.
