After an all-nighter or after a night shift, you may feel high and less likely to feel sleepy or tired. However, the body is tired without being aware of it, so it is important to recover properly and well. I will explain the tips for a good nap / nap the next day after staying up all night.
Why do you feel less sleepy when working night shifts or staying up all night?
For some reason, after an all-nighter or a night shift, I feel high and not very sleepy. Especially in the case of the night shift, some people seem to want to go out to play in holiday mode.
but please wait a moment.
I feel high because I haven’t slept all night. One of the treatments for depression is sleep deprivation therapy.
And even if you feel energized after an all-nighter, that doesn’t mean you’re really in good shape. I haven’t been able to realize it, but I’m actually getting a lot of sleepiness. Sleepiness is controlled by the “body clock” and “sleep substances”, and the drowsiness caused by the body clock naturally decreases in the morning, but the sleep substances are accumulated overnight. It’s just that it’s hard to feel sleepy, but it’s actually a state that you have to sleep .
How to recover from an all-nighter or the end of a night shift……Tips for a good nap
Our body temperature fluctuates by 1 to 1.5 degrees during the day. It is lowest in the early morning and highest in the late afternoon and early evening. Sleepiness decreases when the body temperature is high or when the body temperature is rising. When I come home from the night shift, my body temperature rises in the morning, so it is physiologically difficult to sleep.
Therefore, in order to sleep once at this time, a little ingenuity is required.
- Wear sunglasses when working all night or after a night shift, and avoid the strong light in the morning when you go home.
- Darken the room with blackout curtains or thick curtains even at home
- I sleep for a few hours in the morning. Try to wake up no later than 3:00 pm to avoid negatively affecting your night’s sleep if you are normal from the next day.
- If drowsiness remains in the evening, take a light nap within 10 minutes to relieve sleepiness
If your work hours are irregular or you have to work night shifts, you may want to sleep, but you may not be able to sleep and your health may suffer. In that case, you may want to consult your family doctor and ask them to prescribe sleeping pills. However, in this case, let’s keep the sleeping pills to about half of the amount you drink with insomnia. Also, avoid dangerous activities such as driving a car on the day you take sleeping pills.
Take a nap before all night, before the night shift, and during the night shift if possible
Afternoon naps act as an antidote to sleep at night. So on days when you know you’re going to be up all night, or when you’re planning on working the night shift, take a 90-minute nap before nightfall. Previous studies have shown that a 50- to 120-minute nap is effective in reducing sleepiness during the night shift. Also, there are reports that even a 20-minute nap is effective, so it’s important to get as much sleep as possible before your night shift.
Even during all-night shifts and night shifts, it’s important to take a short nap instead of staying up all night if possible. Reduced drowsiness during work increases work efficiency and maintains attention, reducing accidents and mistakes. I still don’t know exactly when and how long I should take a nap, but I try to make sure that I can take a nap as much as possible according to my schedule, work content, workplace situation, and my physical condition. please try.