Introduction
Working night shift can be tough on your body. You might find yourself struggling to fall asleep during the day, and then fighting to stay awake at night. This can lead to fatigue and a lack of focus at work. But there are some things you can do to help adjust to a night shift schedule.
The science of night shift work
We all know how it feels to wake up after a long night shift. You’re tired, you’re grumpy, and you just want to go back to sleep. But did you know that there’s a scientific reason behind why night shift work is so hard on our bodies?
It all has to do with our natural body clocks, or circadian rhythms. Our bodies are designed to be most active during the daytime hours, and when we work at night, it goes against this natural rhythm. This can lead to a whole host of problems, including insomnia, fatigue, and even depression.
So what can you do if you’re stuck working the night shift? There are a few things you can try to help ease the transition:
1) Get some sunlight: When you first wake up, try to get some sunlight exposure. This will help “reset” your body clock and make it easier to stay awake during the day.
2) Avoid caffeine: It may be tempting to reach for that cup of coffee or energy drink to help keep you awake, but caffeine can actually make it harder to sleep during the day. So try to avoid it if possible.
The effects of working night shift
Working the night shift can have some pretty adverse effects on your sleep. For one, it can be difficult to fall asleep during the day when you’re used to sleeping at night. And even if you do manage to fall asleep, you’re likely to be interrupted by noise or light more often than if you were sleeping at night. This can all lead to poorer quality sleep and make it more difficult to get the rest you need.
How to cope with working night shift
If you work the night shift, you know how difficult it can be to get a good night’s sleep. You may feel like you’re missing out on precious hours of sleep, and you may be wondering how you can cope with working such an unconventional schedule.
There are a few things you can do to make sleeping on the job easier. First, try to establish a regular sleep schedule. It may be difficult to stick to at first, but if you can go to bed and wake up at the same time each day, your body will adjust and it will become easier to fall asleep.
Second, create a comfortable sleeping environment in your bedroom. Make sure the room is dark and quiet, and that the temperature is cool. Consider using earplugs or a white noise machine to block out any outside noise.
Tips for blocking out any natural light getting in the room;
- Clean the window and when the window is completely DRY cover with aluminium foil. If the window is wet the foil will go hard on the glass; a hard job to remove;
- Big cardboard box cut to the window size and wedged in or taped ( painters tape);
- For smaller windows; car windscreen shades;
- Block out curtains attached with blue tac;
- Black cardboard from a newsagent.
Third, avoid caffeine and alcohol before bedtime. Both of these substances can make it harder to fall asleep and stay asleep. If you need a little help winding down before bed, try reading or taking a hot bath instead.
Finally, remember that it’s okay to take naps during the day if you’re feeling tired. Just make sure not to nap for too long or too close to bed.
Conclusion
If you work the night shift, you may find it difficult to get a good night’s sleep. There are a few things you can do to help yourself sleep better. First, try to stick to a regular sleep schedule as much as possible. If you can’t avoid working late sometimes, try to take a short nap during the day. Secondly, create a dark and quiet environment in your bedroom to help you relax and fall asleep more easily. Finally, avoid caffeine and alcohol before bed, as they can make it harder to sleep.