In this fast-moving world, working in shifts has become inevitable so as to make a living for many. In general, the body clock is set to begin at around 11 PM for sleep at night which stops at around 7 AM in the morning.
Although this 8-hour clock exists as the standard norm for almost all, when people take up shift-works, clock deviations start to happen. As a consequence of shift-work and its arising demands, not only a worker's sleep is getting disturbed but also their overall health.
Nowadays, a lot of shift workers are suffering from a health issue called Shift Worker Sleep Disorder (SWSD). Having known as the circadian rhythm sleep disorder, it shows symptoms like disrupted sleep schedules, insomnia, depression, and ultimately reduced performance in people eventually.
In order to avoid this kind of sleep disorder due to strenuous night jobs, here are some helpful tips which when followed regularly can make a big difference.
Tip #1: Take Short Power Naps
Power naps in between works can help increase your alertness in an effective way. To combat excessive sleepiness and get an energy boost during shifts, you can take a 90-minute nap just before heading to your job.
Consistency is the key to adjust your body to a new sleep schedule. And therefore, try napping every evening before work, and also stick to that naptime even on weekends or on your days off.
Tip #2: Create A Sleep-Conducive Environment
To improve your quality of sleep, a tranquil environment also plays a major part. Make sure to keep your room away from outside noise, including sounds of conversation and keep it quiet during your sleep hours.
Adjust your bedroom to a comfortably cool temperature and avoid wrapping up with many blankets which could make you wake up sweating. Ensure to turn off all the electronic products an hour before sleeping time which will also aid in creating a sleep-inducing space.
We have a pro-tip for you. Use high-quality bed linen and pillows to create a sleep-conducive environment and boost your sleep quality.
Tip #3: Stay Away From Heavy Meals & Eat Wisely On Time
Unlike the old days, there’s no particular time for food consumption as people tend to eat whenever they wish. Due to irregular or delayed meal times, blood glucose levels get affected at first which over time can impact your overall health.
The best remedy to solve sleeping issues is eating right. Do stick to consuming three meals along with healthy snacks when you’re awake to fuel your body and keep up your energy levels at ease.
Also, don’t eat too many carbohydrates or sugar-rich foods which can spike up energy levels and cause a collapse. If you’re hungry after a night shift, intake a light meal or a healthy snack which will help in arriving at deep sleep.
Tip #4: Avoid Working Overtime Or Rotational Shifts
The first and foremost tip to keep yourself away from health complications is avoiding rotating shifts if possible. If not, you can try to make your shift rotation stay in a clockwise pattern.
For instance, if your 1st shift was 3 PM to 11 PM then your next rotation can be from 11 PM to 7 AM and not from 7 AM to 3 PM. Make sure to say ‘NO’ to consecutive night shifts longer than 12 hours and also put an end to working overtime at large. When you get a or 2 days off from work, take complete rest.
Tip #5: Adhere To A Fixed Sleep Schedule
If you are going on night shifts, try to avoid rotational shifts because you cannot form a fixed sleep schedule in that case. In an instance where you have regular night shifts, try sleeping at about a fixed time every day.
While forming this schedule, never skip the time for meals and beverages. The schedule can be a continuous 6-hour sleep or two to three 3-hour sleeps with mealtimes in between.
ConclusionThese helpful tips for sleep disorder will be sure of great help if you find difficulty in sleeping. Be it a physical or psychological, undeniably stressful activities make the body secrete the cortisol stress hormone thereby lessening your alertness.
Reducing stress and relaxing all day can help you fall asleep quicker. Thereby, despite working in night shifts, you can achieve a better quality of sleep.