Night shift work can take a heavy toll on your body and health. It can disrupt your sleep cycle and wreak havoc on your body’s natural clock. Healthy sleep tips for night shift workers can help ensure you’re getting consistent, quality rest time, even when working the night shift.
Getting enough quality sleep while working at night is incredibly important. When night shift workers fail to adjust their sleep habits to suit their night shift routine, they can end up feeling sluggish and tired the next day, an experience that can impact their performance at work.
Fortunately, there are some practical tips you can follow to help you get some healthy sleep on the night shift. Read on to find out some effective sleep tips for night shift workers.
Create a Regular Sleep Schedule
When it comes to night shift work, it’s important to stay on a predictable and consistent sleep schedule. Try to go to bed and wake up at the same time each day, even when you’re off shift. Making a to-do list of the items that you need to accomplish before your shift can help you keep track of your sleeping schedule and give you something to focus on.
In the hours before your shift, make it a habit to avoid caffeine and high- sugar snacks, which can make it difficult for you to fall asleep. Instead, eat something small and nutritious, like a handful of nuts, to help hold you over during your night shift.
Limit Exposure to Light
Try to keep your bedroom dark and cool while sleeping. As much as possible, limit your exposure to light. Keep blinds and curtains tightly drawn, cover clock radios and televisions and use a sleep mask if necessary.
If you’re lying in bed with the lights still on, make sure to wear a sleep mask or an eye mask. This can help to block out light and make your bedroom as dark as possible. Not only will this help you get better quality sleep, it can also help your body maintain melatonin levels which are essential for healthy sleep.
Avoid looking at screens, including your phone or TV, prior to bed. Additionally, try not to switch on lights or open any curtains throughout the daylight hours; exposure to sunlight can make it difficult to sleep during these times.
Gain a New Perspective
Gaining a new perspective is one of the best sleep tips for night shift workers. Remind yourself that working the night shift is not permanent; eventually your regular routine will resume. Make sure to take advantage of your day off in order to get plenty of rest. Setting up an environment at home that feels like a sanctuary may also help you cope with the changes to your sleep schedule.
Take Time to Unwind
It is important for night workers to take time to unwind after the shift is over. This can mean doing yoga or going for a walk, or it can even be something more simple like writing in a gratitude journal, drawing, or taking a warm shower. Unwinding activities can significantly reduce stress and help your body to relax. This can help you get better sleep on nights that you are not working.
Additional Tips for Better Sleep
- Try to get some natural light during the day, whether it be from the sun or light therapy lamps.
- Keep your bedroom quiet, comfortable, and free of distractions.
- Consider drinking decaffeinated herbal teas prior to sleep.
- Avoid drinking alcohol prior to going to sleep.
- Meditate for 10 to 20 minutes before sleeping.
- Resist the temptation to take naps during the day.
Conclusion
By following some healthy sleep tips for night shift workers, you can help to improve your quality of sleep and your overall energy levels. Healthy sleep is key to a successful night shift. With some effort, it’s possible to adjust your sleep schedule and find a workable solution to your night shift work.