Shift work is likely a big part of your job. In some ways you may like it. The variation of the types of work you’re doing is probably a nice change of pace from day to night, less paperwork, more excitement; but there is no denying that the change of pace comes at a cost. When you’re tired, you’re more likely to have an accident, slower reflexes, irritability, depression, and get sick (and use sick days from work). Schedule variations absolutely help (2 days on, 2 off, 3 on, etc.), but they do not completely alleviate the difficulties most face. Fortunately, there are things you can do that help.

Light

Your circadian rhythm (body clock), runs on approximately 23-25 hour “shifts”. It regulates much of your body functions including sleep and wake, hunger, body temperature, hormones, and hunger. This body clock is influenced by light; the body knows that when it’s dark, it’s time to sleep and when it’s light, it’s time to wake up. This clock gets “confused” after awhile when you’re working nights. It’s helpful to mimic daylight during your shift as much as possible. Spending time in well lit rooms and and getting out of your car (when possible and safe) are small ways to help trick your system. Some departments and supervisors purchase and use “light boxes” that actually mimic daylight as they’re considered a safety measure to reduce the “side effects” of being tired discussed earlier. They’re also available of purchase for your home if you find them to be helpful. For sleep, reduce light in your bedroom. My friend calls her and her husband’s room “The Fortress of Solitude” because it’s so dark. Blackout blinds are a great tool to mimic darkness of night. Even with your eyes closed, your body can sense the light coming in and will resist your efforts to sleep when it thinks you should be awake.

Diet

You’ve heard it a million times. Eat well. Exercise. More specifically to what is being discussed, limit things that disrupt your central nervous system and body clock when it is close to bedtime. Caffeine is probably essential to your routine. I get it! Mine too. Have coffee earlier in your shift, but cut yourself off no less than 4 hours before you plan to go to bed. If you’re exhausted and just cant finish the shift without a “pick me up”, try snacking on something with a lot of protein. Protein naturally gives some energy without overloading you leaving you unable to sleep later. What you eat before bed is important. Your body needs a few hours to digest before you can drift off into a good sleep. If you eat a big meal right before bed, you’re feeling tired but are not likely to get that deep, restful sleep you crave. Try to eat no less than 3 hours before bed when you can. Lastly, alcohol wont help you sleep. Buzzkill, I know. It makes you feel relaxed and it helps you initially fall asleep. It will not help you stay asleep. Alcohol disrupts the circadian rhythm discussed before and prevents you from getting that restful REM sleep. Save the booze for your day off and earlier in your evening, not before bed.

Sleep Hygiene

Now, a few simple tips to help with sleeping better overall. Keep your room like my friend’s “Fortress of Solitude”. Dark and with no devices. That means no iPad, phone, TV, etc. The blue light emitted from those devices activates your “wake” system in your body clock. I’ll admit, when I learned about this concept years ago, I was resistant. I always had a TV in my room and used the “sleep timer” to fall asleep. My husband and I agreed to try it anyway. It took a few weeks to adjust, but neither of us has looked back and find it to be incredibly helpful. Try to avoid stimulation an hour before bed with the goal of winding down and stopping the process of reliving your day, what you experienced, and perhaps what you will be walking into when you return to work. Reading, spending some time with your family, and “vegging out” are all great for the time before sleep. If you’re going to watch TV (hopefully in another room!), watch something mellow. No action movies, cop shows, horror, the news etc. Save those for earlier in the day/evening. If you have children, or remember what it’s like to be one, you might remember how important it is it wind down gradually. Think of whatever you’re doing an hour before bed to be your bedtime story and create a routine that works for you that gives your body the message it’s time to go to bed. Sleep well!