Advertisement

How can shift workers get enough sleep?

Try the following tips to help you sleep if you are a shift worker:
  • On your way home from work, wear wraparound dark glasses to keep sunlight from activating a wake cycle. (Make sure you can see clearly if you're driving.)
  • Go to sleep as soon as possible after work.
  • Use bedtime rituals like a hot bath to prepare for sleep.
  • Don't do anything energizing before your sleep time.
  • Put a "do not disturb" sign on your door, and turn off the telephone ringer.
  • Schedule home repairs for after your sleep time.
  • Make sure friends and family understand your schedule.
  • Wear dark shades and earplugs if necessary.
  • Avoid caffeine, alcohol and tobacco, which can disrupt your sleep.
There are some basic things that shift workers can do to help avoid sleep deprivation:
  • Make sure to get adequate rest before a shift begins. Take a nap before work, if need be.
  • Limit your reliance on caffeine. While it's okay as an occasional pick-me-up, coffee and caffeinated beverages are not substitutes for adequate sleep. And caffeine can interfere with your sleep when you actually want and need to be sleepy.
  • Keep a strong and consistent sleep routine both during your workdays and your days off. It's not always easy, but shift workers in particular need to build their off-duty schedules around making sure they get the sleep they need.

Continue Learning about Sleep Disorders

Fall Asleep Fast with These 3 Sleeping Tips
Fall Asleep Fast with These 3 Sleeping Tips
PJs on? Check. Teeth brushed? Yep. Curled up in bed? Oh, yeah. But what about sleeping tips when falling asleep or staying asleep is a real challenge?...
Read More
What are night terrors?
Univ. of Nev. School of Medicine, Family MedicineUniv. of Nev. School of Medicine, Family Medicine
Night terrors are events or episodes that usually occur in children in the middle of the night. Thes...
More Answers
I Had Too Many Restless Nights—Until I Did This
I Had Too Many Restless Nights—Until I Did ThisI Had Too Many Restless Nights—Until I Did ThisI Had Too Many Restless Nights—Until I Did ThisI Had Too Many Restless Nights—Until I Did This
All I wanted was seven solid hours of sleep. And I actually got it.
Start Slideshow
What Can I Do to Avoid Waking Up at Night After Falling Asleep?
What Can I Do to Avoid Waking Up at Night After Falling Asleep?

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.