When you work from night, it is not advisable to consume stimulants after 3 in the morning, because the metabolism takes about 4 hours to metabolize them. Under the effects of stimulants, it is impossible to sleep with a dream recuperator. Examples of stimulants are coffee, tea, soda, energy drinks.
Digestion favors numbness. After eating, the digestive system works and burns energy, hence the feeling of fatigue. Therefore it is recommended to take a breakfast before going to bed. You should also drink enough to cool off.
Example of a breakfast healthy, bread or cereals, milk or yogurt, fruit or fruit juices.
It is about creating an environment conducive to dream deep. The darkness of the room should be maximum, because it favors the secretion of melatonin through the pineal gland, essential for a restful sleep. Peace of mind directly influences the quality of sleep. Should be tried sleep in a well-insulated room.
Sleep and recover in the morning and not at noon. Levels melatonin are highest in the morning, while levels of cortisol they are weaker. The opposite occurs at noon. They must sleep at least 7 hours in a row. If you can't sleep that long in the morning, take a nap at noon.
If you cannot recover, you can opt for relaxation methods, cold baths or showers, yoga, acupuncture, herbal medicine, homeopathy. As a last resort, you can get a prescription from melatonin sold in pharmacies. Ideally, consult your doctor first.