Imagine needing to rest the most, but being surrounded by bright sunlight and noise. For night shift workers, this is their daily routine.
How to sleep better during the day after night shift becomes a significant challenge that all night shift workers face.
I. What Cause Night Shift Sleep Disorder (SWSD)
Shift Work Sleep Disorder (SWSD) is a circadian rhythm sleep disorder due to shift work, leading to symptoms such as insomnia and excessive sleepiness.
Two main factors controlling whether we are awake or asleep, one is biological clock affected by melatonin; the other is sleep pressure controlled by a chemical that accumulates in our brain —— adenosine.
Biological Clock
Sunlight, a major external factor regulating the human biological clock, tends to inhibit the production of melatonin—a critical sleep hormone—during the day, but it’s secreted at night to aid sleep.
Sleep Pressure
From the moment you wake up, your body begins to accumulate adenosine. The longer you are awake, the more adenosine is accumulated, increasing the level of sleep pressure you experience.
Biological Clock and Sleep Pressure “Miss” Each Other
You'll be at your best throughout the 24 hours if the level of your sleep pressure aligns with your circadian rhythm, which is not the case for night shift workers.
When you work at night, you miss the peak time when both sleep urge (Biological Clock) and sleep pressure concise at the same time.
By the time you get home in the morning, the sun is up, your sleep pressure is very high, but the urge to sleep begins to decline, making it difficult to achieve the same quality of sleep as at night.
II. Is Working Night Shift Bad for Your Health?
Professor Russell Foster, director of the Sleep and Circadian Neuroscience Institute at Oxford University, notes:
"Sleep disruptions, such as those experienced by shift workers, can lead to numerous problems including weakened immunity, increased risk of cancer and coronary heart disease, and even metabolic disorders like type 2 diabetes."
In addition to physical factors, psychological factors can not be underestimated. As a result of adjusting to the way the night shift works, many night shift workers may experience shift anxiety and stress, and this emotional state can further affect their quality of sleep.
Moreover, the work and rest schedule of night shift workers is inverted compared to most people, leading to a sense of disconnection from their environment.
Situation is even worse for those shift workers who are constantly working shifts, as if they are constantly switching between multiple time zones, so they never fit in with their surroundings. Research shows that shift workers have more health problems than those who work night shifts on a regular basis.
III. How to Adjust Sleep Schedule for Night Shift
In light of these challenges, night shift workers can take effective measures to improve their daytime sleep quality.
Two General Tips:
1. Establishing a Consistent Sleep Schedule is Crucial
Even on days off, try to go to bed and wake up at the same time to help adjust your biological clock. This adjustment makes falling asleep easier.
2. Create A Conducive Sleep Environment
Reduce commuting time to reduce exposure to daylight.
Use thick curtains, eye masks, etc., to block out light and simulate a nighttime environment.
Use earplugs or a white noise machine to reduce noise interference.
Engage in relaxing activities before bed, such as a warm bath, light reading, or simple stretching exercises, to help the body release the stress of the day and fall asleep more easily.
Best Sleep Schedule for Night Shift
Set Your Life to Night Mode
After a night shift, don’t go straight to bed when you get home. Similarly, people who work during the day don't go to sleep as soon as they arrive home. Have some food (preferably a traditional dinner, not breakfast), chat with family or friends, watch some TV, and shift this time to 'night mode'.
Prepare for Sleep 90 minutes in advance
Start preparing for sleep 90 minutes before your anticipated sleep time, switching the environment to complete night mode.
Suppose your target sleep time is 12:30 PM; this can ensure you can fall asleep easily.
Make Sure You are Asleep During the Two Periods
It is important to take advantage of the two sleep repair periods in the afternoon (1 to 3 p.m.) and the evening (5 to 7 p.m.). The sleep repair period in the afternoon is especially important because it corresponds to 2 to 3 a.m, during the night's sleep, when your urge to sleep is at its peak.
Use Artificial Lights to Help You Wake Up
For night shift workers, using light to stay awake is more necessary than for day shift workers. If your wake-up time is 6:30 PM, artificial lights like a sunrise simulation wake-up light can be helpful.
By doing this every day for a week, you feel like you've managed to easily trick your body clock into adjusting to a new sleep-wake cycle. The new sleep time is developed as if you have overcome jet lag and adjusted to a new time zone.
IV. How to Stay Awake During Night Shift
Light remains crucial when starting the night shift. Blue light becomes less out of place as it helps inhibit melatonin, keeping you alert during work hours. Thus,try to keep your work environment bright.
If possible, If you can, inserting a controllable 30-minute sleep between work nights (2 a.m. to 3 a.m.) can be very helpful for your sleep repair, just as a midday nap is important for day shift workers. Just a 10-minute nap can be effective in keeping you alert during the later part of the night.
Caffeine is also a good way to keep you awake during the night shift, but be careful to use it in the first half of the night shift, as taking caffeine too late may interfere with the sleep during the day。
V. Conclusion
In conclusion, good sleep is crucial for night shift workers. It influences not only their job performance but also their overall physical and mental health.
While daytime sleep presents several challenges for night shift workers, establishing a proper sleep environment, maintaining a healthy lifestyle, and setting a reasonable sleep schedule can significantly improve their sleep quality.
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