People who are shift workers are of higher risk for lower quality sleep. Lack of sleep is the top health complaint of shift workers
What can shift workers do to improve sleep health?
- Take naps during breaks on your shift to decrease sleepiness or during the evening before going to work can help decrease part of the lack of sleep and can help increase your energy levels at work.
- Reduce noise disturbances by wearing sound reducing ear plugs and sound masking machines (white noise devices) to improve sleep quality.
- Reduce the light in your bedroom by having dark non see-through curtains in your bedroom windows. A darker room can help you fall asleep easier and prevent light from interrupting your sleep.
- Keep your bedroom temperature cool to make your environment more comfortable. An air conditioner’s white noise can also help to distract you from other sounds that may bother you while you are sleeping.
- Do not consume foods and drinks that contain caffeine or other stimulants before sleeping, such as coffee, tea or chocolate. Avoid foods that keep you awake longer and irritate your digestive system making it harder to sleep. Avoid caffeine 5 hour before you sleep as it stays in your body for a long time and can keep you awake or cause your sleep to be not as deep.
- Try to sleep at the same time after your shift is done, whether you work day or night shift. To make falling asleep easier, use the same bedtime routine to get comfortable before bed to help your body get used to your sleep patterns.