Even though a minimum of six hours sleep is generally recommended, most people require more than that to function at optimum capacity. How can mobile providers who work through the evening-and wee hours of the morning-ensure they'll receive 40 winks? The key involves consciously adapting to a new sleep/wake routine and becoming informed about how and when to achieve sufficient shut-eye.

Say when If you put in 12 hours on the night shift, you may be tired. But would you be able to nod off once you returned to your apartment? For many, the desire to doze is at its peak between midnight and 6:00 a.m. Therefore, if your shift ends at sunup, you may experience a "burst of alertness" prior to leaving the hospital. That said, when is the best time to go to bed after burning the midnight oil? The answer: Whenever it suits you, personally. Try lying down at different times. Keep a journal and jot down when you go to bed and wake up. Note how rejuvenated or fatigued you are to determine an appropriate schedule.

To make the most of "dreamland," it's wise to hit the hay as early as possible after the end of your shift. Some providers prefer to slumber for as long as they can for one, continuous period of time. Others require two, shorter intervals to feel properly refreshed. Since people are naturally predisposed to being drowsy in the middle of the afternoon, this style could work to your advantage and afford a healthful siesta.

Winding down Taking the time to chill out preceding a visit from the Sandman can set the stage for blissfully uninterrupted rest. Identify the things that are effective in helping you kick back. Maybe sitting down in a cozy chair and closing your eyes for a bit is all the assistance you'll need. Perhaps flipping through a magazine and listening to the radio are soothing activities for you. Then, again, taking a warm bath or meditating may be the practice that leaves you calm.

Are you unsure about which exercise would be beneficial in helping you slow down? Experiment with a simple, de-stressing technique, such as reclining on a carpet or bed and gradually flexing-and relaxing-your arms, legs, stomach, neck, and face muscles. Remember to breathe deeply and at a leisurely pace. After a few minutes, you'll undoubtedly feel serene.

Safeguarding your sleep Adhering to regular bedtime rituals, such as brushing your teeth, is often the foundation for good, quality sleep. These sorts of gestures will help you become comfortable and at ease. Plus, they double as a signal to your body that it's time for you to get your Z's.

Before retiring, set the tone by making your bedroom as dark as possible and/or use a mask to keep out any outside brightness. You may even elect to put on a pair of wraparound sunglasses on your way home from the hospital to trick your internal clock into thinking daybreak has yet to come.

In addition to blocking out the light of day, create a peaceful atmosphere that's conducive to sleep. If the din of the city-or silence of the country-makes it difficult to drift off, wear earplugs or employ the "white noise" of a fan or an air conditioner to erase intrusive racket. Place a "do not disturb" sign on your front door, and instruct your friends and family to refrain from calling, unless it's an emergency, during your classified hours of shut-eye. You also may opt to switch the ringer off on your traditional phone, turn off your cellular, and/or temporarily disconnect your doorbell for added insurance against being roused from a deep sleep. Do you reside with loved ones whose bedtimes conflict with yours? Make a pact to restrict loud activities, like vacuuming or running the washing machine, to the hours when everyone is awake. Ask your partner and/or children to use headphones if they want to listen to music or pop on a DVD while you're sleeping.

Once you're tucked in, resist the urge to do anything that could infringe on your snooze time, like reading or watching television. Although these diversions may be fine for unwinding, they should be kept separate from-and unrelated to-the act of falling asleep.