Shift Work and Sleep: How to Cope Better
Working in shifts can seriously disrupt your sleep. Your body’s natural sleep-wake rhythm gets out of balance, which can lead to fatigue, sleep problems and reduced concentration. Fortunately, there are ways to improve your sleep, even if you work irregular hours. Below, we provide practical tips to optimize your night’s rest.
1. Provide a dark and quiet sleeping environment
After a night shift, you want to sleep well, but this can be difficult when it’s light outside. So make sure your bedroom is dark with blackout curtains and use earplugs or a white noise machine to muffle sounds. A blackout sleep mask can also help you fall asleep more easily by helping you relax.
2. Keep to a regular routine
Despite irregular working hours, try to maintain a regular sleep pattern. This means going to bed and getting up at regular times, even on days off. This will help your body adapt better to your work schedule, making it easier to fall asleep.
3. Use light wisely and avoid caffeine
Light plays a big role in regulating your body clock. Wear sunglasses after your night shift to avoid exposure to bright morning light. This keeps your body in “sleep mode” and makes it easier to rest. Also, avoid caffeine a few hours before bed so it doesn’t disrupt your sleep.
4. Optimize your sleeping position
A good sleeping position is essential to wake up refreshed. Use an ergonomic pillow that supports your neck and back well. This helps your muscles relax and prevents neck and back pain, which is essential for shift work where you are often tired.
5. Short naps during your shift
Short naps of 20-30 minutes can help to combat fatigue during long night shifts. These power naps increase your alertness and ensure that you perform better without disrupting your sleep pattern.
6. Reduce snoring for a better night's sleep
Do you or your partner snore while sleeping? This can seriously disrupt your sleep, especially if you already have trouble sleeping in an irregular rhythm. Try a Doctor Comfy Sleep snoring mouthpiece or our nasal strips to reduce snoring and improve your sleep.
Conclusion
Shift work doesn’t have to ruin your sleep completely. With a few adjustments, such as using ergonomic products and maintaining a regular routine, you can ensure that you sleep better and wake up refreshed. Want to improve your sleep immediately? Then check out our collection of anti-snoring braces , nasal strips , ergonomic pillows and blackout sleep masks to optimally support your night’s rest.