We all know what happens when we don’t get enough sleep. We become moody. Our attentions gets shorter and we can’t  concentrate. Our reaction time is greatly reduced. Our memory becomes bad. And those are just some effects.

The effects of sleeplessness are different for everyone. And while most working adults are sleep deprived, it is doubly hard for employees doing shift work to get the quality sleep that everyone hopes to achieve.

First of all, shift workers do not fall under the traditional nine to five work day category. It can be extra challenging to find rest and relaxation when everyone else is up and about and you are just turning in for the day.

Another  main challenge of shift work is that it forces you to sleep against the clock.  We all have a unique internal body clock that produces what we all know as circadian rhythms. These rhythms occur in 24 hour cycles and act like “messages” that regulate various body functions. Your circadian rhythm dictates when it is time for you to wake up and when it is time to go to sleep. The problem is… this clock is “set” by exposure to sunlight. It is set to peak at maximum sleepiness mode from around midnight to 6 am. Shift workers must fight their natural body clocks to remain alert and awake at night.

I’ve written about tips to get some good night’s sleep before. These are general tips for the perpetually sleep deprived. However, here are some tips for those very special shift workers who need to stay up when everyone else is winding down.

A better rotation:

Talk to your coworkers or supervisor to get a regular shift rotation. Shift that rotate often and at random will take a toll on your body and mental health. It is harder to adjust when shifts change in random intervals. Negotiate for a more systematic shift rotation.

Nappy time:

Take naps whenever you can. Naps help you be more alert on the job. You may want to use your lunch hour to take a nap when you’ve had an especially hard time sleeping during the day. About 15 to 20 minutes should be enough to make you fully alert again.

Food is the best:

Ah, the benefits of eating well are endless. Try to eat 3 evenly spaced meals in a day. They help create time cues to help your body clock adjust to shift work. Start off the day with a good meal and avoid eating heavily within three hours of your bedtime. Eat healthy meals and avoid stuffing yourself. Digesting a large meal interferes with sleep and affects the quality of sleep you get.

Family onboard:

Get your family onboard. Explain to them that you are going to need rest in order to do your job well. Let them know that you need their help in achieving restful sleep and as much as possible to keep noise to a manageable level when you’re sleeping. If you have small children, make sure they are cared for when you are sleeping and make sure they understand that you are not to be disturbed when getting rest.

With these tips, I hope you get some good night’s sleep. Have I missed anything? Let me know in the comments. As always, remember to: Stay Humble, Hustle Hard. Good luck!

 

 

Written by Jaie O.- The Help