There are many hard working men and women who head out for work to make and deliver the goods we use when many of us are ready for bed. They are called shift workers and in order to do their job well and accident free, quality sleep is required at a time when the rest of the world is wide awake. It may sound difficult to do but it’s possible to adapt. Here are a few tips:
1. Know your sleep requirements and stick to it. Depending on our age, sex, and “sleep types”, all of us vary in how much sleep we need, what affects our sleep, and if we should maintain a regular schedule. Uncle Bob can get by on 5 hours of sleep and it doesn’t matter where or when. But if you need a solid 8 hours and you must keep a regular schedule, don’t try to be like Uncle Bob.
2. Balancing food and exercise. Going to bed on an empty stomache but eating too heavy will lead to a restless sleep. Eat a light snack and not too close before bed time. Same goes for exercise. Exercise will help you relax and sleep but try not to do anything strenuous within a few hours before going to sleep.
3. Avoid activities that might bring about mental stress. Avoid getting into arguments, doing tax returns or reviewing the stock market before getting some shut eye.
4. Limit alcohol, stimulants or use of sleeping aids. Alcohol might make you feel sleepy but it interferes with your quality of sleep. Drinking too much coffee on your shift might shake off that grogginess but it will keep you from falling asleep when you need to. Sleeping pills should only be considered a temporary solution as the longer you use them, the less effective they become. Taking too many can be fatal.
5. Make sure your sleeping chamber is conducive to sleep. Family members and roommates need to understand the importance of no interruptions and keep the noise down. Block as much light as possible from getting into the room (use tinfoil on windows to keep the sun out and cover up LED lights from clock radios).
These are just a few examples of how a shift worker can adapt to a different sleep cycle. There are many resources that can explain the need for sleep and how to get quality sleep. Articles can be found on ergoweb.com. Bowling Green State University has an excellent article, The Shift Worker’s Guide to a Good Night’s Sleep.
Sweet dreams!