Final answer:
For a night shift worker, promoting sleep involves avoiding alcohol and engaging in exercise at least 2 hours before bedtime. A glass of warm milk can offer a comforting routine, while ensuring the bedroom environment is conducive to sleep with cool temperatures and minimal stimulating activities.
Step-by-step explanation:
Measures to Promote Sleep for Night Shift Workers
To assist a client who works night shifts in promoting better sleep, several strategies can be shared. These measures align with sleep hygiene guidelines advocated by health experts, designed to enhance restful sleep. To answer the original question directly:
- Avoid consuming alcohol in the evening as it can disrupt REM sleep and lead to frequent awakenings.
- Exercise 2 hours or more before bedtime to avoid stimulating the body close to the time of sleep. It's best to exercise during the day or early evening to ensure the body is ready for rest later on.
- Drink a glass of warm milk before bedtime, which may have a soothing effect and help promote sleep through its psychological comfort more than any chemical effect.
To expand on further tips not included in the original selections:
- Keep the bedroom temperature between 60 and 67 degrees Fahrenheit as cooler temperatures promote better sleep.
- Avoid stimulating activities before bed, such as watching TV or engaging with electronic devices.
- Avoid heavy meals close to bedtime as they might lead to gastric distress and disrupt sleep.
- If unable to sleep, it's recommended to leave the bed and return only when feeling tired.
- Maintain a regular sleep schedule, even on days off, to regulate the body's internal clock.
Options such as turning the TV on in the bedroom to fall asleep and eating chocolate candies before bed are not recommended, as they may hinder the process of falling asleep. The former can be engaging and disruptive, while the latter contains caffeine and sugar, which are stimulants.