Sleep Tips For Shift Workers & Jet Lag Sufferers
Fatigue and disrupted sleep is a significant problem for night shift workers and those suffering from jet lag - such schedules go against the body’s natural Circadian rhythm. This is an even bigger problem for frequent travellers or people on a short shift rotation, as it takes the body several days to adjust to a new time structure.
These wake time/bed time tips may help your body to adjust, and ensure a good sleep.
- After working night shift, prepare your body and mind for sleep by wearing wraparound dark glasses on your way home from work to keep morning sunlight from activating your internal "daytime clock". Prepare for sleep even though it may be daylight outside, and go to sleep as soon as possible after work.
- Avoid the sun and bright light around the house before bed - light gives cues to your brain that you should be awake. Keep your bedroom at a comfortable and cool temperature and try to maintain a dark and quiet sleeping environment. If you have problems with noise in your environment that is beyond your control, try listening to soft relaxing music, a CD of nature sounds, or other sleep/relaxation recordings.
- Don’t use alcohol or medication to help you sleep - they will not help your body clock to adjust to the new time pattern, and can often make the problem worse. Avoid having alcohol for at least 4 hours before bedtime - while it may help you fall asleep, it can also cause you to wake up during your sleep time, resulting in disrupted sleep. Caffeine and smoking are both stimulants, so avoid caffeine and smoking 4 hours before going to bed. Don’t smoke or consume caffeine during your sleeping hours. Reduce your activity before going to bed by not exercising at least 3 hours before going to bed; and/or reading or listening to soft music for 15 minutes before bedtime.
- Adapt to your new time frame as quickly as possible by timing meals and other activities to match the ‘new day’. For example, have ‘breakfast’ when you wake up at 6pm, before you start night shift. Exercise can help realign body rhythms. Start the new ‘day’ with gentle exercise, such as a taking a walk after you wake at 6pm before you start your night shift.
- Maximise the light around your house when you wake up from sleep. Exposure to a bright light in your wake hours in the form of a light box or dawn simulator can help you align your body clock when working night shift or adjusting to a new time zone. This will encourage you to feel awake during your ‘wake time’ and sleepy during your ‘sleep time’ regardless if this is during the day or night.
If you are having difficulties sleeping, you may benefit from taking part in one of our Sleep Studies. To get a referral for a Sleep Study, please see your General Practitioner. To enquire about Sleep Studies, email us on sleepsa@acha.org.au, call us on (08) 8366 3805.
