Working an alternate shift schedule can impact your sleep. Limiting caffeine, having a routine, and staying hydrated can help optimize your sleep.
If you’re working overnight shifts, rotating schedules, or irregular hours, your sleep may be impacted.
In this guide, we’ll explore effective tips to help shift workers get their sleep back on track, so you can feel more energized, focused, and ready to take on the day—no matter the hour.
Night shift workers don’t just have room light to contend with, though. They need to learn to sleep while the sun is up.
Darkness is key, because the brain interprets exposure to light as time to be awake. You may want to invest in blackout curtains to block sunlight from your sleep space.
If you’re heading home from a night shift when the sun is out, consider wearing sunglasses to decrease light exposure.
Since light suppresses melatonin, can taking it in supplement form reverse the issue for night shift workers?
A
Additionally, a
This has experts concerned, especially because it’s unknown whether long-term melatonin use is safe. Weiss suggests speaking with a healthcare professional to weigh the pros and cons before trying melatonin.
It may be tempting to adjust your schedule to something that feels more “normal” by societal standards on a day off. Your off days may also be a chance to see friends and family members who have 9-to-5 jobs.
It’s best to stick to your routine whenever possible, particularly if you’re tired or you worked overtime. Altering your bedtime on days off can exacerbate “social jet lag,” a phenomenon caused by irregular sleep patterns.
Shift workers are already more prone to experiencing social jet lag.
Having a pre-sleep routine can signal to your body that it’s time to wind down.
Relax with calming activities like reading, listening to soothing music, or taking a warm bath.
Avoid stimulating activities, like watching TV or using your phone, which can keep you alert and make it harder to relax.
Shift work requires you to defy human nature and sleep when it’s light. This interferes with sleep-inducing hormones.
Getting used to sleeping during the day can take time, and each person will adjust differently. It’s okay if it takes some time to adjust to.
If symptoms of insomnia or excessive sleepiness during shift work persist over 3 months, this may indicate shift work disorder. It may adversely affect your work productivity and safety, as well as increase the risk for depression or adverse social consequences.
If you suspect you may have shift work disorder, it’s important to see a sleep specialist to discuss your symptoms.
Shift workers might work different times than their friends and family. Colleagues may be having the same issues, and discussing it during breaks can help ease frustrations keeping you up at night.
This knowledge can help shift workers give themselves a break.
A
Caffeine can provide you with a jolt of energy — something shift workers may particularly need. It’s important for shift workers to be mindful of when and how much caffeine is consumed.
It’s best to stop your caffeine consumption at least 4 to 6 hours before bedtime. The amount a person should consume per day also varies.
Experts recommend a maximum of 400 mg of caffeine per day. In other words, four cups of coffee or two energy drinks.
If you’re having trouble sleeping, you may want to reduce your typical caffeine by at least half to help improve your sleep.
Though adjusting to a shift schedule can be difficult, optimizing sleep is possible. Sticking to a routine and consistent bedtime can signal to your brain that it’s time to go to sleep.
Bedtime is personal, and what works for a colleague may not work for you. Personalize the experience to ensure it’s optimal for you. If you’ve tried our suggestions, but are still experiencing sleep difficulties, talk to your doctor. They can connect you with a sleep specialist, who will be able to share additional treatment options with you.
