How to Sleep and Work the Late Shift

Many who work the late shift have difficulty sleeping in the daytime while the rest of the world is awake. Because working late shifts changes your normal sleep/wake cycle, here's how to adjust.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Alarm Clocks
• Answering Machines
• A Sleeping Masks
• Melatonin
• Personal Organizers
• Earplugs

1. Try not to drink caffeine too close to the end of your work shift. It can keep you from falling asleep.

2. Avoid smoking near the end of your shift. Nicotine is a stimulant.

3. Prepare for bed as you normally would at night, and establish a routine.

4. Eat something light before going to bed. Otherwise, hunger pangs can awaken you.

5. Darken your bedroom. Too much light can interfere with the quality of sleep. Hang up "black out" curtains, drape dark sheets over the windows or use a sleep mask.

6. Minimize noise and possible distractions. Unplug the phone; close the bedroom door; use earplugs.

7. Get a full "day's" sleep. Sleep the same number of hours you would at night. Schedule appointments or other activities during your waking hours, not during the middle of your sleep time.

8. Try to go to sleep and get up at the same time every day/night. It will help train your body to adjust to its new sleep routine.

Tips & Warnings

• Working straight shifts is easier on your body than rotating shifts. A longer rotation is less stressful than a short one, such as rotating every three weeks instead of every week.
• Keep the workplace brightly lit, if possible, to avoid drowsiness at work.
• Melatonin may help your body adjust to its new sleep/wake cycle. Take a low dose before going to bed, follow directions on the bottle.
• If you still can't sleep, you may want to consult your physician. Chronic sleep deprivation can be dangerous to your own health and safety as well as that of others. Alternatively, you may want to consider going back to a regular day-shift job.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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[PhilipM]

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[bboyd]

on 11/6/2007 I've worked graveyard shift most of my life! I'm really surprised that nobody has noticed that it does take some kind of sleep aid to help and really isn't good for you! You are tired all the time(even with the aids)! You wake up at 3:00 A.M. and wide awake on your day's off with out taking the aid's!
I drink a few beers to help me unwind and sleep through any noise(like a daycare next door)! P.M. pill's works for about 2 hrs., then I'm wide awake and can't sleep the rest of the evening and go into work as a safety hazard!!! I drive a fork lift on 3rd shift and need to be fully functional for everyone's sake! So now I guess they label me as an alchoholic becouse I want to be safe at work! 89% of work accidents happen in a warehouse from forklift's!!
So I wake up feeling refreshed with plenty of sleep and like a new day has risen and ready to do my job Safely!

[mrie]

on 10/20/2007 Night shift worker - do not sleep more than 7 hours daily, then more sleep you have one day, then more trouble to fall asleep you have the next day. Obviously dont drink coffee couple of hours before getting to bed.If you not tired make something in order to tire yourself a little bit for example a few push-ups or abdominal crunches.