Special Considerations: Because Sleep Doesn’t Look the Same for Everyone
- Peaches James
- Apr 25
- 3 min read
A little grace, a little real talk and a reminder that rest is still yours—even if life’s a bit upside down.
First, a Reality Check
Let’s be honest: Most sleep advice assumes you’ve got a quiet house, a 9-to-5 and zero other humans depending on you.
If that’s not your life—hi, you’re not alone.
This final section is for the people doing their best on very little rest.
We see you.
Let’s get into it.
Tips for Shift Workers
Working nights?
Early mornings?
All over the place?
That messes with your circadian rhythm big time—but it doesn’t mean good sleep is out of reach.
Circadian rhythm—Your natural 24-hour sleep-wake cycle.
Try this:
Use blackout curtains or a sleep mask for daytime sleep
Stick to a consistent sleep-wake pattern, even on days off if possible
Wind down with the same routine, no matter what time your “night” starts
Avoid caffeine 4–6 hours before sleep, even if your shift ends at sunrise
Let people know your sleep schedule so you don’t get that “just one quick call” at the worst time
Pro tip: Your body doesn’t care what the clock says.
It cares about rhythm.
So create a new one—and stick to it.
If You’re Travelling (or Just Jet-Lagged from Life)
Time zones are wild.
Your body’s like, “Where are we and why are we eating dinner at 3 a.m.?”
Keep it simple:
Set your watch to your destination’s time as soon as you board
Get morning light to reset your internal clock
Nap only if it helps, and keep it short (20–30 mins max)
Avoid alcohol and sugar close to bedtime, especially in a new place
Stick to your wind-down routine, even if it’s abridged
Also: Pack earplugs, an eye mask and patience.
Travel throws everything off.
It’s okay.
Sleep Strategies for Parents & Caregivers
Ah yes, sleep hygiene… remember that?
If you’re a parent or caregiver, especially of young kids, this might sound like a fairy tale.
But you’re not excluded—you’re just adapting.
Try:
Napping when your kid naps (seriously, sometimes dishes can wait)
Taking shifts with a partner if possible—even if it’s just a few nights a week
Building in tiny moments of calm, like dimming the lights and breathing deeply while feeding or rocking
Saying no to guilt about screen time if it means you get 15 minutes to close your eyes
And if nobody has said it to you lately: you’re doing an incredible job.
When to Seek Extra Support
If sleep is more than just “a bit tricky”—if it’s starting to impact your health, work or mental wellbeing—please don’t keep pushing through alone.
Here are signs it might be time to talk to a pro:
You’ve tried the basics and nothing’s working
You regularly feel unsafe or anxious at night
You’re struggling to function during the day
You wake up gasping, choking, or feel like you never hit deep sleep
You dread going to bed
Your mood or memory is getting worse, not better
You might be dealing with something more specific, like:
Insomnia
Sleep apnea
Restless leg syndrome
Night terrors or PTSD-related sleep disruption
Narcolepsy or circadian rhythm disorders
There’s no shame in getting help.
Talk to your GP.
Ask about a referral to a sleep specialist.
You deserve rest that works, not just survival-mode coping.
Getting support isn’t a failure.
It’s you saying: "I take my wellbeing seriously. I deserve to sleep, too.”
Final Reflections (a.k.a. the grand sleepy finale)
So… here we are.
At the end.
You made it.
You’ve learned:
What sleep is (and isn’t)
What gets in the way
How to build a plan
Why your mind matters
How to show up for yourself before sleep
And when to ask for help
Maybe you’ll remember all of it.
Maybe just a few bits.
That’s okay.
This guide wasn’t about perfection—it was about permission.
To rest.
To try.
To rebuild.
To believe that sleep is still yours.
And if all else fails?
Brush your teeth.
Turn the lights low.
Put your phone down.
And whisper to yourself: “We’re safe enough. We can rest now.”
Then try again tomorrow.
With love, structure and a wink...Goodnight.
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