Simple Tips for Flight Attendants to Get Better Sleep
Many Flight attendants are having difficulties falling asleep at night. Instead of sleeping and dreaming, we roll around in our beds, trying to fall asleep. The result usually is that we are not rested enough in the morning and are tired all day. I have created a list of tips that have helped me to achieve better sleep.
1) Room temperature:
Keeping the temperature in your bedroom at 20 degrees celsius or below is recommended. Too often, an overheated bedroom causes sleep problems. Scientific studies show that the body can better relax with temperatures at 20 degrees celsius or slightly below.
2) Reduce caffeine:
Imagine waking up in a different time zone after a long flight and realizing you can't shake off the grogginess no matter how much you slept. One of the most straightforward solutions to this problem is reducing caffeine intake. As flight attendants, we have a challenging job that requires us to always be alert and focused. Reducing our caffeine intake or avoiding it before bedtime can help your body's natural sleep-wake cycle and help you get the restful sleep you need to perform at your best. Remember, a well-rested flight attendant is happy and motivated, and this small change in our routine can significantly impact our overall wellness. So, why not try it and see how it can transform your life in and outside work?
3) Avoid alcohol:
Being a flight attendant is an exciting and rewarding job but it can also be demanding and exhausting. That's why it's crucial to prioritize quality sleep to perform at our best. And one of the simplest ways to do that is by avoiding alcohol before bedtime.
Yes, we know that a glass of wine or a cocktail may seem like the perfect way to unwind after a long flight, but it may not be the best choice regarding sleep quality. While alcohol can make you feel exhausted, it can also disrupt your sleep cycle, leading to lighter and less restful sleep.
By avoiding alcohol or limiting its consumption, you're stepping towards better sleep quality and feeling refreshed the next day.
4) Beds are for sleeping:
If you are used to watching TV in bed or even working while in bed, you may find it much harder to relax and fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to shut down slowly, and any distraction will cause sleeping problems.
5) Establishing a consistent sleeping routine:
Flight attendants need to improve sleep quality. Flight attendants can regulate their body's natural sleep-wake cycle and promote healthy sleep patterns by sleeping and waking up simultaneously every day. Finding a relaxing bedtime routine, such as reading or bathing, can also help signal the body that it's time to sleep. A consistent sleep schedule takes effort, but the benefits include improved health and job performance.
As a flight attendant, your schedule can be unpredictable, and jet lag can further disrupt your sleep-wake cycle. Creating a consistent sleeping routine can help your body adjust to different time zones and promote a more restful night's sleep.
6) Remove the alarm clock from your view:
Starring at the time will only create the feeling that you must sleep, but you are not. These worries will make things even worse. Losing the sense of time by not seeing the actual and how long you have been awake has been shown to improve healthy sleep.
In conclusion, quality sleep is crucial for the well-being and job performance of flight attendants and cabin crew. The nature of our job and frequent travel can disrupt our sleep-wake cycle, making it challenging to get the rest we need. However, making a conscious effort to reduce caffeine and alcohol intake, establishing a consistent sleep schedule, and creating a relaxing bedtime routine can help us get the quality sleep we need to perform at our best.
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