Balancing Family Life and Shift Work: Strategies for Better Sleep
For those who carry out the difficult and challenging task of working in a shift-work schedule, it can be incredibly difficult to balance family life and shift work. Adjusting to a night shift can take a physical and emotional toll, not just on the individual, but on the entire family structure. To ensure that everyone gets the adequate rest that they need, it is important to develop strategies that can help balance family life and shift work.
Shift-work can have a number of adverse effects on our body both mentally and physically. It not only reduces the quality of sleep an individual gets, but it also affects the sleep of the whole family. It is hard enough to carry out day-to-day tasks with an irregular sleep schedule, not to mention trying to maintain a cohesive relationship with family members and take care of family responsibilities. Fast-paced, unpredictable, and ever-changing shift-work can make it hard to plan ahead and keep track of tasks, let alone make time for family and friends. This is why it is important to develop strategies that help you balance your shift-work and family life.
With the right strategies in place, increased organization, and some planning, it is possible to achieve a more balanced lifestyle. Here are some strategies you can use if you are struggling to balance family life and shift work:
Build a Team
Use different members of your family and friends in an effort to create a team that is capable of pitch in, take on responsibility, and make sure that everything gets done. Make sure everyone is aware of your shift-work schedule ahead of time and discuss ways that they can help out while you are away. For instance, if you have younger children, find someone they can stay with in the evenings, or if you have an elderly relative, ensure someone can come around and check up on them while you are at work.
Having a designated member of the team to help plan meals can be very beneficial, as the family still has access to healthy, pre-planned meals and snacks. Working in shifts also gives family members a chance to do family activities during the evening together or just have family time when there isn’t a lot of demands from work. As well as building a team, it’s also important to ensure members of the team provide each other with emotional support when needed.
Create a Sleep-friendly Environment
Creating a relaxed sleep-friendly environment before going to bed can significantly improve the amount of rest you get. Some important measures you can take include, limiting the use of technology and electronics in the house in the evenings, ensuring the bed is comfortable and clean, keeping the blinds or curtains closed, and using scented candles or diffusers to help you relax before going to sleep. You can also try listening to sleep-friendly music or relaxation apps, and Reduce exposure to bright lights and noise as much as possible so you are able to drift into a restful sleep.
Stick to a Routine
As the saying goes, “A routine a day keeps the doctor away!” Establishing a daily routine and sticking to it can help ensure that nothing is ever forgotten, and family members can plan activities around your set times. For example, you can plan activities, school trips, shopping trips, lunch meetups and other outings around your shift-work schedule. Having an organized and structured routine will also help your body adhere to the correct sleep patterns that it needs to maintain better health.
Prioritize Self-Care
Maintaining self-care when it comes to shift-work and family life is essential. A lack of self-care can mean increased stress levels, exhaustion, and loss of motivation. To ensure you are able to make time for yourself, set aside a few hours each week as a ‘relaxation night’. This could involve meditating, yoga, reading books, going for a massage or doing something that relaxes and energizes you.
- Build a Team
- Create a Sleep-friendly Environment
- Stick to a Routine
- Prioritize Self-Care
With the right strategies and tools in place, it is possible to balance family life and shift work. Developing a routine and team and creating a sleep-friendly environment can ensure a more balanced lifestyle that in turn leads to better health and well-being for everyone.