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  • First settle the situation: try to organise work in a way to maximise time without disturbance. Then find yourself a quiet room, ideally with a relaxing char or a bed with blanket, keep the room dark and allow yourself a rest. 

    Try not to think about work , do not try desperately to fall asleep, rather say to yourself: should I fall asleep- great, if there will be no sleep -at least there has been some  rest. 

    When  specific work is schedulled- then set a sleep limit- e.g. 60 min so not to fall into deep Non-REM-Sleep (N3). Then get up, turn all lights on, have a drink  and light meal. This keeps you awake and restores some energy. 

     If there is the chance not to be desturbed at all, set your alarm clock to the desired time and ly down. Try to relax, use relaxation techniques le.g. progressive muscle relaxation, deep breathing, visual imagery, meditation when your thoughts are racing. All of this is very helpful but you need a bit of training .

    Replace inappropriate thoughts with more productive ones ( like: " I will never fall asleep"  against: " It does not matter, I will be fine" ). 

    Keep hands off  medication during work- even melatonin.

    When off work- keep good sleep hygiene so to prevent accumulated sleep deficites.

    Good luck!

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    • When we are young we can grab a nap anywhere, anytime. As we age sleep becomes a bigger necessity and sometimes an elusive one. I’ve found a number of things and ways to help me get and stay to sleep. An app for the iPhone called “Endel” is great at getting me to sleep. I also use a melatonin diffuser pen made by Zenko which can almost knock me out in 10 minutes by getting it into my system rapidly. Another thing I use is a product called Zenbev, a powder mixed with water that is based on pumpkin seeds and helps increase serotonin and melatonin. 

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      • La mélatonine prise pendant un à deux mois peut être une aide pour lutter contre ce "brouillard mental"

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