Natural Sleeping Aids

Strategies Shift Workers Can Use To Improve Their Sleep

Whether or not your company has a shift schedule that is "friendly" for your biological clock, here are some tips that you can follow to make the most of your days and nights:

• Take a nap two hours prior to your shift to help make up for sleep loss.
• Try to prepare for your sleep schedule on your days off before the shift changes. For example, if your next shift is an evening shift, stay up a little bit later and then sleep later in the morning.
• Stay physically fit. This reduces overall fatigue and also increases alertness on work shifts.
• During the evening and night work shifts, expose yourself to full daylight-spectrum bright light. Bright lights (at least 2500 lux) that mimic the sun's spectrum and intensity can help reset the body's sleep and wake cycles.
• Eat a meal or snack at the same time each day while on shift work to establish some regularity for your body's internal clock.
• Avoid caffeine during the last half hour of your shift because it can take so long to leave the body that your ability to fall asleep and remain asleep can be affected.
• On your morning drive home after working all night, try wearing dark glasses so the daylight will not reset your biological clock and delay your sleep cycle.
• Avoid alcohol after work if you must sleep during the day; any alcoholic drinks that you consume to help you fall asleep can actually cause a highly disruptive sleep pattern during your sleep period. The resultant drowsiness may also lead you to take amphetamines or caffeine to stay awake at work, and a vicious cycle begins.
• Try to relax, unwind and go through a regular bedtime routine before sleeping. Some people choose to relax a little, eat a light snack and then go to bed.
• Pay special attention to your sleeping environment. Ensure adequate screening from noise and interruptions by keeping your room quiet and by insisting that family and friends respect your sleep hours. Remind friends that a phone call or visit during mid-afternoon is about as welcome as a middle-of-the-night knock on the door is for them!
• Keep your bedroom cool and pitch-dark. It may be necessary to invest in extra-thick curtains or some other means of blocking out the bright daylight.
• You might consider buying a sunlight box to help you adjust to rotating schedules. Exposure to daylight spectrum light before going on the evening or night shift will help reset your circadian clock.
• Try to schedule doctor and dentist appointments that work for your schedule. For you, an appointment at noon may be like an appointment at 3am for a day worker.
• Try to maintain a regular sleep schedule for the duration for the week. Get up at the same time seven days a week and also keep a regular meal schedule when possible.
• If problems persist, see your doctor.

MIRACLE SLEEP CURE, JAMES B. MAAS

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