Sleep Strategies for Night Shift Workers

Night shift workers typically get less sleep than daytime workers, and the sleep is less restful. A good sleep has its own importance to maintain sound health. Lack of sleep can harm a person both physically and mentally.

Here are some top tips for night shift workers for a good sleep

  • Maintain a fixed time schedule for sleep and keep the same sleep schedule even on weekends.
  • Take a warm bath before sleep.
  • Lower the room temperature, a cool environment improves sleep.
  • Don’t do any calculations, reading any thrillers before sleep.
  • Don’t do any stressful activities before sleep.
  • Darken the bedroom completely.
  • Avoid noise or any type of sound.
  • Avoid caffeine at least five hours before bedtime.
  • Eat a light snack before bedtime. Don’t go to bed too full or too hungry.
  • If you are taking exercise at the workplace, do it before three hours before going to bed. Or else exercise after the sleep. Because exercise is alerting and raises the body temperature, it should not be done too close to bedtime.
  • If you are on the night shift, wear wraparound dark glasses on your way to home from work to keep morning sunlight from activating your internal “daytime” clock.
  • Turn off mobiles, phones or keep them on mute. Use an answering machine to field any missed calls.
  • Relax using breathing or muscle relaxing techniques.
  • Block out unpleasant thoughts using mental imagery.
  • Take healthy food and increase your physical fitness. Physical fitness can help reduce stress.