How to Adjust to Working Night Shift
SleepDisorderChannel.com points out that changing shifts or working during the night can throw off a body's normal sleep-wake schedule. This can lead to serious sleep disturbances. A circadian rhythm must be developed in order for the body to sleep. Ideally, you should try to work a day shift instead of a night shift, or at least stay on one shift consistently. When this is not possible, it is important to train the body to sleep during the day and be awake at night. This takes persistence and practice.
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Instructions
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Avoid rotating from night to day shift as this can make it more difficult to establish a sleep pattern.
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Refrain from taking sleep aids, whether over-the-counter or prescription, as this will only temporarily allow you to sleep instead of helping you develop a new sleep pattern.
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Prepare your bedroom by darkening the windows with blackout shades or dark material. Place black or dark tape over any little lights that appear in the room. This may even include the clock.
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Set your alarm for the time that you are to wake.
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Go to sleep at the same time each day. Get out of bed when the alarm goes off without hitting the snooze button. This will be difficult in the beginning, but it is imperative to get up at the same time each day.
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Participate in a relaxing activity before bed to help wind down. Avoid getting out of bed if you are restless or cannot sleep. Focus on your breathing and count to 100 until you are able to fall asleep.
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Take a brief nap during the day for no longer than 30 minutes. A quick nap before work will help you make it through the night.
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Continue this routine for a month without letting anything interrupt it. Once you have established a steady pattern, you will be able to make minor adjustments if you are required to participate in a daytime activity when you would normally be sleeping.
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Tips & Warnings
Avoid caffeine entirely or at least until your sleep patterns have been established.
Seek medical advice if you are experiencing severe sleep deprivation symptoms or insomnia.
Do not operate a vehicle or any machinery if you feel overly tired.
Avoid drinking alcohol before bed.
