You should gradually delay your bedtime by one or two hours each night a few days prior to starting the night shift if possible. Avoid alcohol. We talk to sleep expert, Derk-Jan Dijk from Surrey University Sleep Centre, about how best to fit in down-time when working the night shift. Cusco, Peru. If you wake up at 5 pm for your night shift and normally go to sleep at 8 am after getting home from work, then you also should maintain this sleep-wake schedule on your days off. The content on this website is for informational purposes only. While that may sound simple, it can take time to train your body and mind to sleep when you are used to being awake. Heavy, high carbohydrate meals are a sleep pill waiting to happen for night shift workers. Make sure significant others, children, roommates, and anyone else sharing your roof understands the importance of your designated sleep time. Sometimes 4 pm if I'm really lucky. Surprisingly, many of the same tips and tricks for achieving a quality sleep session still apply—including the importance of setting up a sleep schedule. Traumatic experiences can trigger a number of unwanted symptoms, including scary dreams. Try taking a 90-minute nap before heading into work. Other Sleep Tips for Night Shift Workers Notify your friends and family of your working hours so that they do not disturb you when you’re trying to sleep. 12 hrs? Progressively push your meals later each night, until you get to the … These cookies will be stored in your browser only with your consent. Let’s say you are currently working a day shift and planning to rotate to a night shift the following week. The best sleep schedule for night shift workers will be one where people sleep and wake at the same time each day. “Wear sunglasses in the afternoon and early evening to naturally [make yourself … Anything after 9pm is going to cause you major disruption. If you’re a night owl, you’ll find it more difficult to sleep in the afternoon but try at least a 15-20 minute nap before you get ready for work. Obviously, this can be difficult to accomplish. Rotating shift workers should stick to a sleeping pattern that’s conducive with their future shifts. Invest in a light-therapy box. Napping is also helpful for night shift workers as it can improve alertness while on the job. (Go to bed as soon as you can after leaving your job so that the natural daylight doesn’t confuse your body into staying awake. ) For example, rotating from day to afternoon to night shifts is a more natural progression that is easier on your body compared to rotating in the opposite direction or in random patterns. Lhasa, Tibet. Chasing enough sleep is a pursuit that keeps so many of us awake at night—and in the case of night shift workers, during the day, too. Hunger is a tricky one – eat too much and it’s impossible to sleep, too little and being at … To clarify, shift work means having a work schedule outside of the typical “9 to 5” day. Consider these four environmental and lifestyle…. Less Exercise- Night shift workers generally exercise less than day-shift workers because when they wake up in the evening before work the gym is closed and it’s too dark outside to go jogging or go for a walk. If you ever have problems nodding off after the night shift, you’re in good company. Shift Work Sleep Disorder (SWSD) is a type of sleep disorder that usually occurs in people who work between 10pm – 6am. Mapping out your sleep plan will help you find potential flaws in your well-intentioned ideas. This can make you more productive and more satisfied. 08 June, 2012. Poor sleep can lead to fatigue, health issues, and an increased risk of work-related injuries. Environmental and Lifestyle Changes for Better Sleep, For those on a quest to fall asleep—and stay asleep—at night, sometimes small adjustments to your daily routine can make a big difference. Maintaining a consistent sleep schedule is one of the many aspects of proper sleep hygiene, which is especially important for night shift workers … For some shift workers, the “coffee nap” can be effective. Further information can be found in our Privacy Policy. If you delay sleep after the night shift, your body will begin to warm up and prepare for the day’s activity. According to the Bureau of Labor Statistics, roughly 16% of full-time salary and wage workers in the U.S. worked non-daytime shifts in 2017 and 2018. It is mandatory to procure user consent prior to running these cookies on your website. The best sleep schedule for those who work nontraditional hours is one that’s consistent. Necessary cookies are absolutely essential for the website to function properly. Wear sunglasses. Even though you are working nontraditional hours, your goal is still to achieve the recommended seven to nine hours of sleep once you get home. Avoid extended work hours. Chronically short sleep time is associated with heart disease, stroke, diabetes, high blood pressure and obesity. They may be able to adjust your shifts or rotations and provide a schedule that is better for your sleep schedule. Sleep as long as you can. • Sleep as soon as possible after the night shift. If you work rotating shifts, ask your manager to schedule succeeding shifts so that … end time?) Finding the right system for you may require some trial and error. But opting out of some of these cookies may have an effect on your browsing experience. The key is getting enough sleep every 24 hours. It will help reset your body clock and keep you alert. Work schedules that fall anywhere outside the hours of 7 am to 6 pm are considered shift work. However, regular workouts can help your body adapt to the grueling schedule and help you to get better sleep during daylight hours. Good sleep is a big deal for night shift workers. These cookies do not store any personal information. I'm just curious because I work nights and generally I will sleep almost as soon as I get home (around 730 or 8 am) and I wake up around 2 or 3 pm. Start by setting your alarm for the same time every afternoon or evening, and going to bed at the same time each morning when you get home. Just curious, if you work night shift or you have in the past (either 11p-7a or 7p-7a), when do you usually sleep? We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. It also makes it harder to think on the job. When plotting out your sleep schedule, consider: Your scheduled shifts (8 hrs? Strategies for getting some shuteye If you're working a shift and having trouble sleeping when you get home, here are some … It is mandatory to procure user consent prior to running these cookies on your website. We also use third-party cookies that help us analyze and understand how you use this website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. • Determine what hours (7-8 hours) you are going to sleep. The good news is that Shift Work Sleep Disorder can be avoided and the solution is simple: Sleep. There are many lifestyle changes you can make which may help relieve some of your sleep disorder symptoms: Try to keep a regular sleep schedule, including on … A glass of wine or beer may help you fall asleep, but you’ll likely pay for it later as … You can follow the steps below to adjust your sleep schedule for night shifts gently: Go to bed 2 hours late and wake up 2 hours late Take a nap before your shift begins for the day/night When you are awake, keep yourself busy to avoid falling asleep Watch your diet. After their shift is over, they tend to be more exhausted than day shift workers as well and don’t feel like getting out an exercising. Even though you are working nontraditional hours, your goal is still to achieve the recommended seven to nine hours of sleep once you get home. This entails napping for a few hours after getting home in the morning and then sleeping for longer in the hours leading up to the next shift’s start time. It is also difficult due to having a flipped schedule than your family, friends, and loved ones. However you may visit Cookie Settings to provide a controlled consent. You also have the option to opt-out of these cookies. However, that’s not very realistic. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Learn how to take back control. Between shifts I sleep from about 0700-1300. Recently, many employees have also been forced to take on shift work in recent months due to the COVID-19 pandemic. These cookies will be stored in your browser only with your consent. We want to help make things a little bit easier on you. I feel fairly well rested. Permanent night shift workers should stay on a night shift sleeping schedule as it provides consistency for your body clock. Overall, those who work night or rotating shifts seem to have a high… Remember to be patient when adjusting to your new sleep strategy. • Take a nap before your shift to reduce sleepiness when you’re at work. Working on the night shift can be hard on your body, especially if you aren't a natural night owl. Rather than immediately going to bed, some shift workers prefer to stay up for a few hours after arriving home as one might do after a day at work on a traditional 9-5 schedule. The National Sleep Foundation recommends seven to nine hours of daily sleep for most adults between the ages of 18 and 64, and seven to eight hours of sleep for most adults 65 and older. The Right Mattress This certainly isn’t the 8 hours that’s recommended, but it’s 6 hours of uninterrupted sleep and it works well for me. Rather than make the switch in sleep routine suddenly, it may be easier to take two weeks and move your sleep/wake time forward or back in 15-minute increments each day until you reach your desired schedule. Naps during work hours may also help you stay awake and alert. Do you get a full 8 hours? It is a good idea to take a nap just before reporting for a night shift. This category only includes cookies that ensures basic functionalities and security features of the website. Follow this smart strategy. How to build your sleep schedule. Most sleep advice caters to those who hold nine-to-five jobs, but what if you work the night shift, as 22 million Americans do? Consistent sleep schedule: You should plan to go to bed and wake up at the same times every day, even on the weekends or when you’re traveling. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. This website uses cookies to improve your experience while you navigate through the website. Sticking to a consistent sleep schedule will improve your ability to fall asleep easily and sleep more soundly. Shift workers also face potential health problems, researchers have found. Napping is also helpful for night shift workers. Your email address will only be used to receive SleepFoundation.org newsletters. 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