1. Don’t exercise in the 3 hours before you go to bed. You should be winding down and getting prepared to rest.

Of course this does not give you permission to do no exercise!

.
A study showed that people who do exercise for at least half an hour, four times a week, fall asleep 12 minutes earlier and sleep 42 minutes longer than people who do no exercise at all.
.

2. Schedule Some Laughs. Invest in a DVD set of your favourite comedy and watch a few minutes every evening. Humour distracts the mind from its usual patterns and makes you feel more relaxed and energised.

3. Have an Epsom Salts Bath. Disolve 500g of Epsom salts in warm water and relax for 30 minutes.

4. Go to bed by 9:30. Now this will depend on your shifts, but aim for 6-7 hours of sleep at the very least. Even if you can’t sleep, listen to the radio, soothing music, or just read a book. Resting your body helps restore your energy so that you’ll be roaring to go the next day.

Now good night and don’t let the bed bugs bite!