You are working night shift; hence, you fall asleep in the morning and wake up in the evening. It is not surprising then that your circadian rhythm is damaged. But what if you suddenly decide to look for a new job that will need you to get back to typical working hours? Initially, you'll have a tough time but after a few days - or weeks - you may find yourself returning to your normal life. Adopt these measures that will help you reset your body clock:
Expose yourself to daylight.
Soon as you get out of bed in the morning, open all windows in your bedroom. It will allow rays of sunlight to get inside. More essential, it will expose your eyes to natural light, which consequently notifies your brain that it is already daytime and you need to stay awake. In addition, invest some time outdoors. Never attempt to look directly to the sun as this will hurt your eyes.
Keep yourself from daytime napping.
You had a hard time sleeping last night. If your memory serves you right, it was already four in the morning when you drifted off. Because your intention is to shift your circadian rhythm back to its usual routine, you mom woke you up before noon. You were feeling heavy-eyed but you pressured yourself to wake up. Don’t be troubled this is a normal circumstance.
Suddenly, you are feeling sleepy again - but it is still day time. As much as possible, keep yourself awake. Focus on some activities that will help you forget about sleeping. If you really can’t make a choice, you may do a power nap (15 to 30 minutes of sleep only). Again, ask anyone to wake you up after 15 to 30 minutes. Doing so, you will be able to boost your drive to sleep at night and will permit you to produce a sleep-wake pattern. When you begin your daytime work, you have already reset your body clock.
Eat your meals at the correct time.
Another way to adapt your circadian rhythm is to consume breakfast in the morning, lunch at noon and dinner in the evening. If you still can, you may have snacks in the afternoon. If you are already in your sleep within these times, you need to find ways to get up to eat your meals. Your body will effortlessly get used to eating and getting out of bed at these times every day.
Avoid having a cup of coffee or any other caffeine-rich beverages.
Having coffee or other beverages rich in caffeine will decrease the quality of your sleep. Specifically, it will have an effect on your body clock if you take it at nighttime. You will postpone your need to drift.
Night shift workers who suddenly plan to shift to daytime job are afflicted by disrupted circadian rhythm that it becomes tough for them to bring it back to its usual pattern. If you are one of them, you ought not feel down or easily go to a sleep doctor to ask for assistance. You may first work on some natural remedies like the ones mentioned above.