Tips for Improving Daytime Sleep for Shift Workers
Shift work is known to take a toll on physical and mental health. Poor sleep and insomnia being common complaints, shift workers can find it especially difficult to get adequate rest. Daytime sleep is particularly important so that when it’s time to work again, shift workers can be rested and alert. Read on as we share some strategies to improve daytime sleep and optimize overall health and well-being.
Shift work most commonly interferes with the body’s internal clock and natural sleeping and waking patterns. Circadian cycles are disrupted as the body attempts to adjust to a new schedule. Poor sleep can lead to numerous health issues, including weakened immune system, weight gain, heart disease, and increased stress.
Sleep deprivation can be dangerous, so priority should be placed on reaching ideal sleeping levels. Here are some tips that can help shift workers to get the most out of their daytime sleep:
Limit Caffeine Intake
Caffeine is a stimulant and should be avoided or limited before sleep. Cut off caffeine intake at least six hours before sleep, to allow time for its effects to wear off. Drink decaf beverages as needed. Avoid caffeine before work shifts, particularly for night shifts, as it can reduce sleep quality.
Use Relaxation Techniques
Finding it difficult to relax and to go to sleep? Practise relaxation techniques like deep breathing, progressive muscle relaxation, and self-hypnosis. Allow yourself to let go of the days events and focus on the present moment. Set an intention to be more mindful throughout the day and try to stay in that frame of mind while winding down.
Learning relaxation techniques can be key in improving sleep patterns. This can be done personally, with a friend or in a group setting. Exploring different methods and developing a sense of control can provide a deeper understanding of the practice.
Meditation and yoga are also beneficial for relaxation. There are also many online videos, books, apps, and streaming resources on relaxation that can be used from the comfort of home.
Stay Active
Staying active during the day can help to improve sleep at night and brighten mood. Physical activity has an energizing effect, enhances alertness and can reduce stress levels. Find an activity that is enjoyable and fits into the daily routine. Exercise doesn’t have to be overcome a difficult obstacle course, something as brief and enjoyable as a walk around the neighbourhood is beneficial.
Stick to a Schedule
Sticking to a routine can be a challenge for shift workers, but having a general plan for meals, breaks, off time, and sleep times can make a world of difference. Try to not vary sleep and wake times more than an hour from day to day.
Improve Environment
The environment of the sleep space can make all the difference. Here are some tips for creating a conducive sleep environment:
- Dim the lights several hours before bed (turn off electronics)
- lower the temperature and keep windows open for fresh air
- Use eye masks, earplugs, and sound machines if needed
- Take a hot bath, use calming oils, or listen to soothing music
- Reserve the bed for sleep only, not scrolling through social media
Conclusion
Getting enough quality sleep should be given priority in everyone’s lives. The importance of night sleep and daytime sleep for shift workers cannot be over-emphasized. Hopefully these tips provided a useful overview of how to improve daytime sleep, to be rested and alert throughout the day and to reap the benefits of a healthier lifestyle in the long term.