I work shift work myself and at the present time working night shift 12am-12noon...and in the process of moving...talk about time to sleep being screwed up...but this was very helpful....once i get situated with the move I'll probably be able to get more hours of sleep...but my shift constantly switches every month....
My mom used to tell me i jumped and twitched alot in my sleep..i wonder if that is because my sleep time has always been screwed up since high school...im a self-proclaimed night owl so i rarely go to sleep, even on my off days, before 1 or 2 am even when i have to be back up at 6am..
these tips are very helpful tho...
reduce external stimuli ie. turn off all lights and sound (obvious but true) maintain a regular sleep/wake cycle where possible go for a good walk before bed to "burn" off excess physical and mental energy don't eat anything for 2-3 hours before bed try not to nap in the daytime. This "fragments" the sleep cycle and delays the normal night pattern.
i will try some of them..can't do the turn all lights off one tho..yes i'm afraid of the dark..lol...can't sleep in total darkness..and i have the habit of going to sleep with the tv on and putting it on sleep mode so that i can have some type of noise to help me get to sleep..sometimes that backfires because something good will come on and i end up watching it instead of going to sleep.