Shift work - midnights or afternoons - has its rewards. Extra income, more freedom on the job, and time during the day to be with children make off-shifts attractive, but restful sleep is often sacrificed. Research shows shift workers average just five hours of sleep per day. Sleep loss from working nights can cause chronic drowsiness, depression, poor quality work and driving accidents on the way to and from your job.
The human body follows an internal clock known as the circadian rhythm, which determines the body's sleep-wake cycle. This natural rhythm makes you want to sleep when it's dark and be awake when it's light. While you can't reprogram this cycle to accommodate your work schedule, you can take steps to get uninterrupted, refreshing sleep.
Sleep tips for shift workers
Make your room as dark as possible with room darkening shades and drapes, or wear a sleep mask. Block light that comes in under the doorway and cover your clock.
Block out sounds with ear plugs, by running a fan or using a "white noise" machine. Make household rules that prohibit noisy activities like vacuuming or listening to music while you're sleeping.
Turn off telephone ringers. Let family and friends know your sleep schedule and ask them not to call or visit when you're sleeping.
Keep your bedroom temperature comfortable. Research shows between 60 and 65 degrees Fahrenheit is ideal for most people.
Keep a regular schedule. Go to bed and get up at the same time every day, even on your days off.
Avoid caffeine several hours before bedtime.
Relax before bed. After driving home from work, unwind for a few hours. Develop a relaxing bedtime ritual, like taking a warm bath or reading.
Get professional advice
If you follow these tips and continue to find shift work leading to sleep loss, chronic fatigue or sleepiness, drowsy driving, depression or other problems, get help from the experts at the Henry Ford Sleep and Research Center. Henry Ford Health System operates one of the nation's largest and most comprehensive sleep centers, helping more than 1,200 patients annually. The team of physicians, nurses and care providers work around the clock diagnose and treat a variety of sleep disorders. Sleep studies are routinely conducted at the Center, and because Henry Ford is a research center, a variety of treatment options are available which may not be offered at other sleep centers.
Shift work - midnights or afternoons - has its rewards. Extra income, more freedom on the job, and time during the day to be with children make off-shifts attractive, but restful sleep is often sacrificed. Research shows shift workers average just five hours of sleep per day. Sleep loss from working nights can cause chronic drowsiness, depression, poor quality work and driving accidents on the way to and from your job.
