Night shift workers should wear sunglasses to reduce light exposure health risks, sleep expert warns. Physically, you may find that you are prone to … Working the night shift requires a lot of understanding from others, as well as a strong degree of realism from yourself. Try these tips: Does the idea of night shift nursing send shivers down your spine? The Best Sleep Schedule For Night Shift. This leads to an increased risk of insomnia and other sleep disorders, all of which have an adverse impact on health. Working at night has the combined problems of prolonged wakefulness (often working 8 to 12-hour shifts) and circadian misalignment (working at a time of night when you would normally be asleep). Humans are naturally wired to be awake during the day and to sleep at night. How to Change the Sleep Schedule for Night Shift. Best practices for sleep: Companies should consider educating their shift workers on best practices for their quality of sleep during non-work hours. This is how I do it! A positive attitude can greatly improve your time working the night shift. It’s a good option for scheduling work where employees have a cycle of day and night shifts. On a busy night shift, eating healthily is not always a top priority. Over a span of several days or weeks 12-hour shifts provide twice as many days off, and employees sleep longer on their days off. My partner John works in the aviation industry, and for nearly thirty years, on and off, has worked night shifts. I generally don't pay attention to the sleep pattern bit though. The good news is that Shift Work Sleep Disorder can be avoided and the solution is simple: Sleep. level 1. Night shift work occurs during the period of the sleep-wake cycle (“circadian phase”) programmed for sleep. When shifts do rotate, rotate them forwards (morning to afternoon to evening to night) instead of backwards. So, to help you deal with and avoid SWSD, here are some of the most effective and best sleep aids you can use. Nurses who work frequent 12-hour shifts, rotate shifts, or are on multiple night duty will begin to lose the ability to focus. “Shifts of equal duration differ in how fatiguing they are depending on the time of day when they are scheduled,” said Bowen. If shifts are rotated often, it makes it difficult to develop a good sleep pattern. I switch back to a normal sleep schedule when I’m not working so I can take care of my little boy. Alertness, cognitive function, psychomotor coordination, and mood all reach their lowest point between 3 and 5 am 1 After the shift, workers must rest during the circadian phase least conducive to sleeping, 2 which compounds fatigue and can lead to chronic sleep disturbance. Work schedule interacts with the effects of work hours on workday sleep. Below you will find 10 survival tips for nurses that work the night shift: Night shift workers should try to stay on the same sleep schedule every day of the week. Forte Building Science can assist with this, though other consultants may also be needed. Whether it's working in a hospital setting, as a night manager at a hotel, in a 24-hour convenience store, a late-night diner, or other shift work, countless jobs that may force you to work at night. If you have been informed of joining the night shift at work after a few days, it is imperative to start tapering your sleep to adjust according to your upcoming new schedule. Sleep as Android does it's job of telling me when to go to bed fairly well though. These late hours can be hard on the body, and if you don't adequately adjust your sleep schedule , you may quickly find yourself suffering from insomnia and sleep deprivation. Make the environment favourable for sleeping. I often wonder how he manages. 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