If you’re a shift worker, thank you. As a society, we’re indebted to you – the people who help keep the world running while others sleep.
We also understand that staying awake throughout the night takes a toll on your wellbeing. Here are some strategies that might help you get a bit more sleep during the day.
When you get home from work, try to stick to a simple wind down routine, even if it’s just 5-10 minutes. For example, do a few stretches, take a bath or shower, read a book, or enjoy a meal or hot drink. The goal here is to try to relax your body and calm your mind, so try to avoid anything too stimulating.
Make your sleep space as dark as possible. Even light that enters through a closed eyelid can impact your sleep, so consider using an eye mask and blackout curtains to shut out the sun.
Silence is golden. Ear plugs are worth a go. Also, let the people at home and even neighbours know what hours you’ll be sleeping.
Alcohol might help you nod off but it affects the quality of your sleep and could prevent you from recharging. Having caffeine still in your system can make it harder to drift off to sleep.
Many shift workers find it easier to sleep in two blocks – for a few hours after they get home and then topping up again for a period before they start work. This is especially helpful if you get hungry or thirsty – as our bodies are programmed to refuel during the day!
Shift workers are especially vulnerable to feeling flat, low, or anxious. Try to do small things to protect your mental health every single day. Here are 20 ideas.
It’s really tough to work this way, especially for prolonged periods. If it starts to feel too much, make sure you talk to your GP and let them know what’s going on for you.