Struggling with insomnia or erratic sleep patterns due to night shifts? A sleep specialist has unveiled a surprisingly simple yet effective trick to help you drift off faster and enjoy deeper, more restorative sleep.
The Science Behind the Sleep Hack
According to the expert, the key lies in regulating your body's internal clock. By adjusting light exposure and meal timing, you can train your brain to fall asleep more easily—even if your schedule is irregular.
Step-by-Step Guide
- Control Light Exposure: Avoid bright screens 1-2 hours before bed. Use blue-light filters if necessary.
- Time Your Meals: Eat your last meal at least 3 hours before bedtime to aid digestion.
- Create a Wind-Down Routine: Engage in calming activities like reading or meditation.
- Optimise Your Environment: Keep your bedroom cool, dark, and quiet.
Why This Works for Night Shift Workers
For those working overnight, the doctor recommends gradually shifting sleep patterns by 15-30 minutes daily until reaching the desired schedule. Blackout curtains and white noise machines can further enhance sleep quality during daytime rest.
"Consistency is crucial," the expert emphasises. "Even small adjustments can significantly improve sleep duration and quality over time."
