Tips For Surviving The Night Shift

Sometimes jobs require individuals to work graveyard shift. If one's hours are not the typical 8-5 job, it is important to take steps to ensure one gets enough sleep. The following tips can help to improve the quality of one's slumber.

It is best to avoid working several nights in a row. Often this leads to increased sleep deprivation that builds as the nights pass. Recovery is easier if one can limit the shifts and schedule some time off between these shifts.

If at all possible it is best to avoid shifts that rotate frequently. In addition, if one must work a rotating shift, it is best to find one where the shift progresses forward. Moving from a day shift to the grave yard and then to the evening is most difficult on the body.

Long commutes take away from one's sleep time. If a person plans to keep working this job and shift, he or she should consider moving closer or renting an apartment for the days when working. Long term shift work means the individual needs to take necessary steps to provide the rest needed.

The workplace needs to be brightly lit to ensure one's alertness. When working nights, devices such as those developed for individual with SAD can help to expose a person the bright light needed. Use these devices when you first awake for best results.

Limit caffeine intake. While a cup of coffee at the start of the shift can help a person to remain alert, consuming later can cause problems sleeping after work. If an individual wants coffee at breaks later in the day, try decaf.

Use shades in commuting from work back home. This helps to avoid the bright light that signals the brain to wake up and makes it easier to fall asleep once home. Dark, wraparound shades combined with a hat can help to shield a person from sunlight.

Avoid stopping to pay a bill or running other errands on the way home. Most people do better taking care of these items after they have had their sleep. In addition, make sure the family knows to limit phone calls or visits when the worker should be sleeping.

With blackout blinds and plantation shutters Nashville shift workers can help to block sunlight during the day when attempting to sleep. Even with the eyes closed, sunlight stimulates the body to begin waking up. The body needs proper rest to adjust to shift work.