I work in night shift. Its been more then a 3 years now I started feeling lazy , Not able to sleep continuously for 7 to 8 hours , Some suggested to take multivitamin and supplements and exercise. So what multivitamin should I buy ? And supplement ?
4 years experience
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1) maintain a regular sleep routine
go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every
night of the week.
A good sleep hygiene routine promotes healthy sleep and daytime alertness.
3) avoid caffeine, nicotine, and alcohol near bedtime. While alcohol may speed the onset of sleep, it creates problems in he second half of sleep.
4) exercise can promote good sleep. Exercise should be taken in the morning or late afternoon. Yoga, can be done before bed to help.
5) have a quiet, comfortable bedroom.
Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer.
Turn off the tv and other extraneous noise that may disrupt sleep. Background'white noise' like a fan is ok.
If your pets awaken you, keep them outside the bedroom.
Your bedroom should be dark. Turn off bright lights.
Have a comfortable mattress.
6) avoid heavy meals close to bedtime.
7) ensure adequate exposure to natural light.
8) avoid emotionally upsetting conversations and activities before trying to go to sleep. Do not think of, or bring your problems to bed.
9) stop using all your digital devices and stop looking at digital screens be it mobile phones or televisions at least 1 hour before the time you plan to sleep. Instead try reading a fiction book near bedtime so it makes you help relaxed and de-stressed.
You can start omega 3 fatty acid supplements to help
once or twice daily is the best way to consume omega 3 capsules with fish oil. You can keep taking it for months and experience slightly improved immunity and general well being. They improve circulation and boost the metabolism in the cells of the body.
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