Do you find the pace of modern life barely gives you time to stop and rest? Does getting a good night’s sleep on a regular basis seem like only a dream? Sleep is as important for good health as diet and exercise. Good sleep can improve brain performance, mood and health.
Shift work can play havoc with sleep disrupting the body's natural circadian rhythms and make it challenging to get healthy, restorative sleep. As a shift worker it can be difficult to get enough good quality sleep, which can impact health, wellbeing, job performance and safety.
Regulating sleep patterns during shift work can be challenging but there are strategies you can apply to help improve the quality and consistency of your sleep:
Establish a Consistent Sleep Schedule: Try to maintain a regular sleep-wake schedule even on your days off. Consistency is key for regulating your body's internal clock.
Create a Sleep-Conducive Environment: Make your bedroom dark, quiet and cool to promote better sleep. Consider using blackout curtains, earplugs or a white noise machine to block out disruptions.
Limit Exposure to Light Before Bed: Minimise exposure to bright lights, especially blue light from screens (phones, tablets, computers) in the hours leading up to bedtime. Blue light can suppress melatonin production making it harder to fall asleep.
Use Light to Your Advantage: On night shifts, expose yourself to bright light, preferably natural sunlight during your waking hours to help regulate your internal clock. Consider using a light therapy box if natural light exposure is limited.
Nap Strategically: Short naps (20-30 minutes) before starting a night shift or during breaks can help alleviate fatigue without interfering with nighttime sleep. Avoid long naps close to bedtime as they can disrupt your sleep cycle.
Watch Your Diet and Hydration: Avoid heavy meals, caffeine and alcohol close to bedtime as they can interfere with sleep. Stay hydrated throughout your shift but limit fluid intake before bedtime to minimise waking for unwanted trips to the toilet.
Use Relaxation Techniques: Practice relaxation techniques such as deep breathing, progressive muscle relaxation or meditation to help calm your mind and body before bedtime.
Stay Active: Incorporate regular exercise into your routine but try to schedule workouts at least a few hours before bedtime to avoid interfering with sleep. Exercise can help improve sleep quality and overall well-being.
Consider Sleep Aids with Caution: At Pharmacy 4 Less we recommend trying a herbal sleep aid to help regulate sleep. The Bioglan Sleep range are homeopathic preparations that may help relieve sleeplessness, reduce nervous tension, exhaustion and restless sleep. Bioglan Sleep comes in drops, spray and tablet form. If needed consult a healthcare professional before using sleep aids or supplements to ensure they're safe and appropriate for your situation. Avoid relying on medication as a long-term solution.
Seek Professional Help: If you continue to struggle with sleep despite trying these strategies, consider seeking guidance from a healthcare professional or sleep specialist who can provide personalised recommendations and support.
Remember that it may take time to adjust to shift work, so be patient with yourself and prioritise self-care. Finding a routine that works for you and prioritising sleep as an essential part of your overall health and well-being is crucial.