Better sleep tips for shift workers
Posted in The Simple Life
My experience as a shift worker was back when I was in my 20’s. In those days, I’d think nothing of staying up 24 or more hours at a time coming off or heading into a shift change. My sleep patterns were all over the place. I was also pretty skilled at finding the dark secluded corners to grab a quick nap without being missed by co-workers (or so I thought).
I’d hate to go back to shift work now. My body would never keep up with the changes in sleep patterns. For those that have to work shifts, here are some tips from Better Sleep Council of Canada.
(NC)-For most of us, our daily routine is simple: wake up when it’s light outside and sleep when it’s dark. However, for the many Canadians who indulge in a lifestyle of shift work, either throughout the year or during those summer months, learning to adapt to a very different sleep schedule can be a job in itself.
The Better Sleep Council Canada suggests the following to help you make the most of your time both under the sheets and on the job:
- Take a nap about two hours before your shift starts.
- Prepare your sleep schedule in the days leading into your shift change - stay up a bit later than usual to avoid shocking your body into the late night that’s ahead.
- Try to keep yourself exposed to bright light to help trick your body into believing that it’s daytime.
- Avoid caffeine during the last half hour of your shift and alcohol when your shift is done.
- When you’re heading home the morning after your night shift, consider wearing dark glasses so the daylight does not reset your biological clock
- Relax, unwind and follow a regular bedtime routine before sleeping.
- Make sure your environment is conducive to sleep; avoid noises and interruptions; make sure the bedroom is cool, quite and dark.
- Check your mattress regularly to make sure it’s providing you with the support you need every night. The average mattress should be replaced every eight-to-ten years.
- Lastly, stay fit and exercise regularly.
For more advice on how to get a good night’s sleep, visit www.bettersleep.ca.
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