Getting better sleep is going to be a lot more likely if you set your body on the right track to sleep. Unwindcbd has provided a number of great tips below.
Set An Appropriate Sleep Schedule
Consistency is key when surviving working the night shift. For example, if you tend to sleep during the day until 5 PM and start sleeping around 8 AM, it’s crucial to maintain this schedule daily. This goes for keeping the same schedule going even when you have days off or it’s the weekend!
If you don’t live alone, it is oftentimes hard to get everyone residing under the same roof as you to stay on the same page. Let everyone close to you know and understand your sleep schedule. Additionally, let them know that they should never under any circumstances wake you unless there’s a very serious emergency afoot.
One of the biggest hindrances to sleep during daytime hours is the abundance of light and noise. Consider installing shades or drapes that block out excessive light, while white noise machines and earplugs can help keep unwanted noise at bay. Unless you’re called to work on an as-needed basis, you should turn off your phone to avoid any distractions while sleeping.
Some night shift workers choose not to go to bed right away after going home. Some may spend a few hours doing activities they like much like people who have a traditional 9 to 5 work schedule. This helps most workers acclimate to the ideal time of waking up closer to their next starting schedule. A split-nap schedule is also a possibility that allows workers to sleep for a few hours after getting home and then sleep much longer for the hours that lead up to working the night shift.
A relaxing activity can help create a hospitable environment conducive to sleep. A warm bath or some relaxation techniques can make it easier to fall asleep. However, it is worth noting that alcohol should be avoided at all costs! Drinking alcohol will ultimately make you drowsy, but you won’t remain well-rested during your sleep time and oftentimes, you will develop fragmented sleep patterns in the process.
Lastly, melatonin supplements are helpful for some night shift employees as they can help with their sleep-wake schedules. However, it’s best to consult a primary care physician for advice as it may not work well for everyone.
It requires a great deal of trial and error to find the appropriate system that works for your needs. For most employees, the key is to get enough sleep every 24 hours to remain productive at work. The National Sleep Foundation states that most adults aged 18 to 64 should get at least 9 hours of quality sleep every night. Some adults may have the ability to function well with less sleep, but others may require more than 10 hours to feel appropriately rested.
How To Stay Awake During The Night Shift
While working an irregular schedule, aka the night shift, it is crucial to stay alert while managing your daily tasks. Below are some tips to help you stay awake:
*Caffeinate Yourself
Choosing to consume caffeinated beverages in moderation can give you a quick boost of energy and ensure that you stay awake during the entirety of your shift. Drink coffee or soda at the beginning of your shift, and usually, you can feel the energy-boosting effects of caffeine in 15 to 20 minutes. Give yourself a caffeine boost in moderation every two hours versus downing one large heavily caffeinated beverage! However, time your caffeine intake properly as you should never drink it within 3 hours of your projected bedtime.
*Take A Power Nap
Many night shift workers opt for 20-minute power naps during their breaks versus exercising. This can help you ensure that you don’t enter a deep state of sleep and have trouble waking up or feel too groggy for work. Some may even take what’s referred to as a coffee nap which involves downing a drink of coffee and napping for the amount of time it takes for the caffeine to become effective.
*Remain Cautious
People who are new to working the night shift may have some trouble adjusting to the new circumstances. For this reason, it’s crucial to exercise caution and ensure that no mistakes are made during work. This is also true for employees who choose to work longer hours!
*Consider A Quick Post-Work Snooze
Night shift workers are often highly at risk for driving accidents. 6 to 7 AM is projected as the deadliest time in the morning for driving! If you work in an environment where you can’t nap in the building, consider dozing off in your car for a few minutes before driving home. The moment you start to feel remotely drowsy behind the wheel, make sure to pull over and take a quick rest!
How Rotating Shifts Work
Fixed night shift schedules are hard enough for employees to contend with, but a rotating shift can become a nightmare! Depending on where you’re employed, rotating work shifts may fall into one of the categories below:
*The Dupont
This is a schedule that is done on a four-week cycle and uses four different teams to work 12-hour shifts. Each team is then asked to work three or four days with both day and night shifts. Usually, these teams are given one to three days off from work every week. For every four weeks worked, each team of employees is given a week of vacation time.
*The Panama AKA The Pitman
Described as a 2-2-3 schedule that employs four working teams. Two teams are able to trade off day shifts working in two or three-day schedules. The exact same is done for the night shift workers as well. At the end of two weeks, each team is given a week off from work.
*The Southern Swing
For seven consecutive days, employees need to work eight-hour shifts every day. For each week they spend working, employees may receive up to three days off from work. When the employees head back to work, the schedule changes again and a different time schedule is enacted.
