How to Manage Sleep Disruptions Due to Shift Work
Working shift work can be difficult. Depending on the type of hours that are being worked, individuals can end up with disruption to their sleeping schedule and quality of sleep. Not getting enough quality sleep can have an affect on overall physical and mental health.
With a few simple steps, shift workers can take steps to manage their sleep schedule and minimize the disruption to quality sleep.
Managing sleep disruptions due to shift work will help individuals stay mentally and physically healthy. This can be challenging when attempting to balance shift work and personal life.
Tips and Strategies to Manage Sleep Disruptions Due to Shift Work
It is important to understand your current shift schedule and to consider the effect it is having on sleep. Speak with coworkers, managers and family members to understand the impact of current sleeping patterns and what can be done to improve them.
In order to help mitigate disruption to sleep schedule, make sure to set a regular sleeping schedule and stick to it. This should involve eating meals and going to bed according to the schedule, even on days when you are not working. Avoiding working long hours also helps necessitate a regular sleeping schedule.
Family and Social Support
Family members and friends need to be aware of the hours that you are working and the effect it will have on sleep. Good things to inform people about are the days of the week that you will be working, the hours you will be working, and the time it will take you to get to and from work.
They should also be aware that the quality of sleep will be affected by the shift work. Counterproductive activities such as drinking or smoking should be avoided. This will help improve quality of life and be beneficial to physical and mental wellbeing.
In addition, family members and friends need to be aware that you need downtime and require rest during and, especially, between shifts. This rest will help reduce feeling of being overwhelmed and burnt out.
Tools and Techniques for Better Sleep
- Regular relaxation techniques such as yoga, breathing exercises, or meditation will help reduce stress and anxiety.
- Avoid caffeine and other stimulants late in the day that will decrease quality of sleep.
- Limit exposure to light and noise.
- Manage day-time sleep by napping 30 minutes prior to starting a shift.
- Reduce stress by creating a calming atmosphere in the bedroom.
Conclusion
Ultimately, managing sleep disruptions due to shift work can be challenging but with a few simple steps it can be manageable and beneficial for physical and mental wellbeing. Work with family and friends to be aware of the hours that you are working and how it affects your sleep. Also, implement techniques for better sleep by limiting exposure to light and noise, avoiding stimulants, and utilizing relaxation methods.