What is a suitable sleep schedule for busy individuals?

Question

Hello doctor,

I am a 30-year-old female working as a traffic police officer for the past two years. My sleep cycle has been disturbed due to emergency duties. How can I improve my sleep? How do irregular or emergency-driven work schedules impact sleep patterns? Are there specific sleep hygiene practices that I can adopt to remove the impact of irregular shifts on my sleep? Can you suggest a suitable sleep schedule or routine for someone with a busy work schedule like me? Are there any relaxation techniques or exercises that can help me unwind and sleep better after stressful shifts?

Kindly help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

We are elated to have you on board at icliniq.com.

It is essential to maintain a work-life balance in life. If you do not sleep sufficiently, then your health and mind will be affected. You will experience fatigue, irritability, restlessness, forgetfulness, headache, and digestive issues. In the long run, you will have diabetes, dyslipidemia, hypertension, MDD (major depressive disorder), anxiety, and sleep disturbance. You should try to follow the below-mentioned guidelines to deal with your situation:

You should exercise daily for 30 to 45 minutes, such as going for a walk.
You should practice meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts.
You should eat healthy, home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family members daily.
You should spend time doing creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, language, or musical instruments.
You should aim for seven to eight hours of sleep daily.

Sleep hygiene tips include the following:

You need to fix your time for sleeping, which means you must set a specific time to sleep and wake up.
You must not do any other activities on the bed.
You must not just lie down on the bed without any reason since the bed is just meant for sleeping.
Wear loose and comfortable clothes while sleeping.
Take light food at night for dinner and consume it at least three hours before sleeping.
You can take a maximum of 20 minutes of nap a day.
Do not use mobile phones, television, or laptops at least half an hour before sleeping.
Try to maintain an adequate temperature in your room, which means a temperature that is neither too cold nor too hot.
Use a proper bed and pillow. Make sure there is no noise or disturbance at night.
You can drink warm milk with turmeric before sleeping.
You must avoid tobacco, alcohol, or any other type of substance abuse. You can take Melatonin 5 mg at night as it is a natural sleep inducer.

I hope this helps.

Do revert in case of any further queries.

Thank you.