Managing sleep

Working outside of traditional hours (e.g. 9am - 5pm) can have an effect on our sleep and wake states, also known as our internal body clock or circadian rhythm. Fortunately, there are various techniques that can help you to maintain your physical, mental and emotional health when working shifts.

Day shift work

It can be lonely, tiring, and disruptive to your personal life working shifts, especially if you often switch from one type of shift to another (i.e., early to late to nights).

Take a look at the resources below to help look after your mental wellbeing as a shift worker.

Sleepstation

They have created an article which includes advice on how to get good sleep, even if you’re a shift worker, click here to read.

Night shift work

Night shifts can be physically and mentally taxing. Take a look at some tips to help you manage your wellbeing when working nights below.

Recording sleep patterns and problems using a diary may help to explain fatigue and tiredness. It can also be used to help find the most suitable strategies and conditions for a better quality of sleep.

• If you work regular shifts, try going to bed at different times eg soon after you arrive back from work or stay up and sleep before the next shift
• have a short sleep before your first night shift
• if coming off night shifts, have a short sleep and go to bed earlier that night
• once you have identified a suitable sleep schedule try to keep to it.

Make the environment favourable for sleeping

Sleep loss and fatigue are some of the most significant problems for shift workers. It is important to try and maintain your normal level of sleep and rest. Daytime sleep is usually lighter, shorter and of poorer quality than night time sleep. It is more frequently disturbed because of warmer temperatures and daytime noise. To help make the environment favourable for sleeping:

• sleep in your bedroom and avoid using it for other activities such as watching television, eating and working
• use heavy curtains, blackout blinds or eye shades to darken the bedroom
• disconnect the phone or use an answer machine and turn the ringer down
• ask your family not to disturb you and to keep the noise down when you are sleeping
• discuss your work pattern with close neighbours and ask them to try and avoid noisy activities during your sleep time
• if it is too noisy to sleep consider using earplugs, white noise or background music to mask external noises
• adjust the bedroom temperature to a comfortable level, cool conditions improve sleep.

Techniques to promote sleep

To promote sleeping, try to follow a similar routine to the one you follow before a normal nights sleep. The following tips may help you relax after a shift and promote sleep:

• go for a short walk, relax with a book, listen to music and/or take a hot bath before going to bed
• avoid vigorous exercise before sleep as it is stimulating and raises the body temperature
• avoid caffeine, 'energy' drinks and other stimulants a few hours before bedtime as they can stop you going to sleep
• don't go to bed feeling hungry: have a light meal or snack before sleeping but avoid fatty, spicy and/or heavy meals, as these are more difficult to digest and can disturb sleep
• avoid alcohol as it lowers the quality of sleep.

Diet

It is very important to consider the timing and quality of your meals. Digestive problems are common in shift workers due to disruption of the body clock and poor diet. Plan your meals to help you stay alert at work and to relax/sleep when you need to rest.

• regular light meals/snacks are less likely to affect alertness or cause drowsiness than a single heavy meal
• choose foods that are easy to digest such as pasta, rice, bread, salad, fruit, vegetables and milk products
• avoid fatty, spicy and/or heavy meals as these are more difficult to digest. They can make you feel drowsy when you need to be alert. They may also disturb sleep when you need to rest
• avoid sugary foods, such as chocolate – they provide a short-term energy boost followed by a dip in energy levels
• fruit and vegetables are good snacks as their sugar is converted into energy relatively slowly and they also provide vitamins, minerals and fibre
• drink plenty of fluid as dehydration can reduce both mental and physical performance but avoid drinking too much fluid before sleeping as this may overload the bladder.

Physical fitness and a healthier lifestyle

An unhealthy lifestyle combined with shift work may increase the likelihood of sleep disorders and sleep loss or exacerbate existing sleep problems. A good diet, regular meals and exercise can improve sleep quality, health and well-being. 

• you can improve your fitness by spending 30 minutes a day on a physical activity including housework and walking. Consider joining a gym or taking part in a regular exercise class
• eat healthy meals on a regular basis
• cut down or give up smoking
• reduce your alcohol intake
• seek advice from your doctor if you require regular medication such as insulin for diabetes or suffer from a chronic condition such as epilepsy.

Source: www.hse.gov.uk

Video: Advice for night shifts by British Medical Association