Coping with Shift Work
Working irregular hours requires you to adjust your mind and body to sleeping during the day.
Night workers get less sleep than day workers and their sleep is less restful. Because sleep is needed to restore and rejuvenate your brain and body so it functions properly, not getting enough good sleep can be dangerous.
These guidelines may help you get a better night's rest.
- Ask everyone who lives with you to be as quiet as possible while you’re sleeping.
- Make sure your room is dark.
- Use an answering machine for phone calls, and turn down the ringer.
- Keep your bedroom cool to help you stay asleep.
- Don’t consume caffeine or alcohol for at least three hours before you go to bed.
- Try to keep regular sleeping hours.
- Don’t eat a heavy meal before you go to bed.
- Take a bath or shower before bed to help you relax.
- Try reading the newspaper or watching television to help you unwind and relax before bed.
- Don’t use products that contain nicotine.
- If you use sleeping pills, use them conservatively.
- Never combine sleeping pills with alcohol.
- Sleep in your bed; don't fall asleep in your work clothes in front of the television.
- Put "Do Not Disturb" signs on your door.
- Let your neighbors, friends and family know you sleep during the day.
- Reduce stress in your life.
How to Sleep Well with Shift Work
Adapting to Shift Work
Some people adapt to shift work easily, but others don’t. Some people simply never adjust to working shifts. Generally, making the transition is easier the younger you are. If the tips above aren’t helping you get the sleep you need and stay alert and safe at work, try talking to your supervisor or manager, your co-workers, staff counselors, or a doctor or nurse.
Ultimately, it’s up to you to make sure you get the sleep you need. There is no substitute for it.