After the night shift
If too tired to drive—DO NOT
▸ Use public transport if you can
▸ If possible wear sunglasses on the way home—daylight will encourage your brain to feel awake and reduce your chance of getting good quality sleep
Be cautious of wearing sunglasses if driving however
▸ Aim to be in bed as quickly as possible after your shift ends—the later you get to sleep, the less total sleep you are likely to get
▸ Resist the temptation to use electronic devices
▸ Have a light meal/snack about 30 min before going to sleep—do not go to bed hungry
▸ Avoid alcohol, nicotine and caffeine
▸ If you share a house/flat with other people, make sure they clearly know you are trying to sleep
▸ Do not allow daytime deliveries during the time you expect to be asleep
▸ Your phone should preferably be in a different room in airplane mode
▸ On waking ensure you are exposed to bright light for the first 20 min after waking
▸ Try to do some light exercise
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