which one are you. Caffeinated or Decaffeinated Sonographers ?
Sleeping problem might be related to genes. Or child hood problems.
Which one are you. Even if you do not drink coffee . But are you energetic sonographer with attention to details ? Or are you decaffeinated kind of sonographer ? Who dont pay attention to small details. Who forget the terminology, forget to label the images or put the wrong labels on the image.
Are you active and morning person, or always come late ? Do you call sick on Monday? Take vacation before and after the long weekends, running late and blame the traffic and your car ? Are you the kind of sonographer who like to work alone or the one who want to work with a group so they can cover you when you come late,
and they take your first patient in the morning because you seem to stuck in traffic allot?
May be it is time to start drinking ginger tea instead and jump start your self motivation show up on time.
My heart always goes out to those friends of mine who have children who wake up early. Good things can come from beating the sun to greet the day.
It teaches you self discipline, punctuality and reliability. The night owl in some people must realized that there may be something to this work-while-the-sun-shines philosophy.
However, if you to be a morning person you have to change your attitude and sleeping patron. There are circadian rhythms in your body that have been out of sync for years and mindsets that need to change, and they don’t reset overnight.
You need to teach your body this new set of behavior. However, there are ways to coax internal clocks to shift, so that mornings are long and happy, and nights are cozy and sleepy.
Before you go to sleep, open the curtains or blinds in your room. Let the sunlight wake you up. Then leave the curtains open so you have as much natural light in your house as you can get. Natural light helps to regulate circadian rhythms. It also kill molds ,some fungus and bacteria.
Try to eat fruit at night with dinner , and drink water in the morning. Fueling your day well — with something that is both healthy and tasty — will, obviously, give you the energy boost you need after having fasted through the night,
but it’ll also make getting out of bed less of a chore and more of a reward.
Now that you’re awake, it’s time to soak up as much sun as you can. Get outside to increase your exposure to natural light. And get moving take a walk, go for a run, ride your bike, it is specially important for sonographers because they spend 8 hours in small dark place called the ultrasound room.
It seem that year after year our managers make the room smaller to fit in more room and make more space to fit more patients and then they talk about work quality !
Less exposure to artificial light allows your body to power down and sync with the sun. Try to have your lunch out side in well lighted area ,take your break in sunny areas.
The sun has gone to bed and so must as many sources of artificial light as you can turn off. Not only does the exposure to light keep your body awake, but the activity and movement on screens can keep your mind busy when it needs to be quieting down for bed.
Drink some milk and take magnesium calcium supplement to help you to relax your muscles . The calcium is a thyroid hormones represent it will help you to sleep. Dont take calcium with synthorid pills they work against each other. Ask your pharmacy about drug reactions. If you have hypothyroidism problem try to take the synthroid pills in the morning to energize you. 1 hour before breakfast and dont drink milk or take dairy products with it at least 3 hours .
Dont drink coffee or sugar drinks 5 hours before you go to bed. Set your room temperature few degrees colder as your body need that when you go to sleep.
GOOD NIGHT.
Thank you for reading. Steve Ramsey, PhD- Public Health.
Calgary, Alberta- Canada.