Third-Shift Sleeping Tips
Working the third shift or overnight shift can do a number on your physical well-being. After years of sleeping during the night and being awake during the day, you find yourself having to switch the two. Sleeping during the day comes with its own issues such as noise, light and warmer temperatures. By switching your schedule and finding a new daily and nightly routine, you will be able to train your body to sleep during the daytime hours.
-
Reduce Bedroom Light
-
Keep your bedroom as dark as possible during the day by choosing blackout curtains or shades. These curtains are dark -- typically black or midnight blue -- and block the sunlight out even on a very sunny day. For a less expensive alternative, hang a dark-colored sheet over your window when trying to sleep. The darkness will help your body to adjust to sleeping on this new schedule and give you a more restful sleep.
Avoid Disturbing Noises
-
One of the biggest issues with sleeping during the day is noise. Outside traffic, kids playing and people conversing nearby are typically more common in the daytime. To avoid these and other noise disturbances, wear earplugs when sleeping. If you have family in the house during the day, be sure to ask them to keep the noise they make to a minimum to help you sleep more soundly.
-
Limit Caffeine Intake
-
Caffeine helps you stay awake during an overnight shift but if you overdo it, it will negatively affect your sleeping patterns. If you are finding it difficult to fall asleep, you may want to reduce the amount of caffeine you drink at night. Switch to water and non-caffeinated beverages one to two hours before the end of your shift and in the morning before you go to sleep.
Stick To a Routine
-
Work to maintain a consistent sleeping and waking schedule throughout the week; not just on your work days. On your days off, stick to this daily routine to keep your body in tune to the patterns of when you should be awake and when you should be sleeping. By doing this, you will re-train your body and mind about the proper sleeping times and better ensure a good day's sleep.
Bedtime Preparations
-
Aside from limiting your caffeine intake before bed, you might also consider eating a small snack. Many people find it helpful to eat a light snack before bed with carbohydrates that tend to cause tiredness. Avoid taking sleeping medications as they are addictive and can be harmful to your overall health. Instead, eat and drink things that cause tiredness whether that is a snack, warm milk or herbal tea. Take a relaxing bath before bed to get your body prepared for bed, and turn on a fan or air conditioner if it is supposed to be an especially warm day.
-
References
- Photo Credit Goodshoot/Goodshoot/Getty Images
