Sleep Strategies for Shift Work
Tips to Help You Get the Quality Sleep You Need
If your job has you working outside of the hours of 7:00 AM and 6:00 PM, this is generally considered shift work. For some people, they are on a fixed (permanent) shift of evenings or nights, while others are scheduled rotating or split shifts. Without the proper sleep, shift workers can show signs of insomnia and cognitive impairment which can result in altered job performance and other health issues. Read on for helpful sleeping suggestions.
Setting a Night Work Schedule
If you always work night shifts, it is recommended that you set a permanent sleep schedule, even for your days off. For example, if you go to bed at 9:00 AM and sleep until 6:00 PM, you should maintain that sleep-wake schedule on your days off. Consider doing a relaxing activity before you go to bed such as taking a hot bath or shower, or meditating.
Preparing for Rotating Shifts
Experts suggest adjusting your sleep times in preparation of a shift change. For a few days prior to the shift change, try to delay your time to go to bed by a couple of hours each night. This will help ready your body for your new work schedule.
Staying Alert on the Job
Most people think that an infusion of caffeine during their shift will help energize them but caffeine should be used in moderation. Try doing light exercise like a walk or climbing stairs. Some shift workers will take a cat nap during their breaks while others may take a nap before they drive home. Remember: safety first. When you’re tired, you are more apt to make mistakes or have an accident.
Sleep Hygiene for All Sleepers
Our bodies need quality sleep in order to function normally in the awake hours. Here are some helpful hints to help you sleep well:
• Make sleep a priority and try to get at least 7-8 hours of sleep each night.
• Go to bed when you’re sleepy.
• Make a fixed wake up time, even for weekends.
• If you need to nap during the day, keep it short and during the early afternoon.
• Avoid eating late and moderate your caffeine during the afternoon and evening
• Sleep in a cool, quiet and dark room.