Sleep tips for shift workers

Are you one of the more than 20 million adults in the United States who work a nontraditional schedule? If so, you're a shift worker, someone who works hours outside of 6 a.m. to 7 p.m. And you should know that a growing body of research suggests shift work may put your health at risk. What's more, sleep problems unique to shift workers—called shift work sleep disorder—affect about 10 percent of all shift workers.

So, whether you're an emergency room nurse, a safety officer, or a meteorologist monitoring overnight weather, there are steps you can take to help safeguard your health.

Shift work sleep disorder defined

Shift work forces your body to go against its natural circadian rhythm, or your body's natural internal clock. It forces you to be awake at a time when your body naturally wants to sleep. Disrupting this schedule can have significant effects.

Shift work can lead to insomnia and excessive sleepiness. This sleepiness can also contribute to accidents and other problems. In fact, a significant number of workplace accidents can be attributed to excessive sleepiness.

Lack of sleep from shift work can have an impact at home, too. Many people with shift-work-related sleep problems report missing family and social events because they're dealing with the fatigue, headaches, and mood changes that come with sleep problems. Shift work sleep disorders have even been linked to gastrointestinal conditions and heart problems.

For most people, quitting their jobs is not really a possible solution for the sleep problems that come from shift work. But they also shouldn't just live with poor sleep. Here are five tips that can help shift workers get the sleep they need.

Maintain a consistent schedule

Even though your schedule might be different from most, that doesn't mean it should be erratic. Try to go to bed and get up at the same time every day—even on your days off—to help your body adjust to the shift-work schedule. If possible, minimize multiple night shifts in a row. And try to avoid frequent shift changes and extended hours if you can. If your work schedule must change, ask for a shift forward in time, rather than backward, to minimize the impact on your sleep.

Make sleep a priority

Sleep is as critical for your health as eating well and exercising. So, make it a priority. Whether you sleep 11 p.m. to 7 a.m. or 5 a.m. to 1 p.m., aim for 7 to 8 consecutive hours of sleep each day to nurture your health. If you feel a bit of brain fog, take a 30-minute nap before your shift. This can help increase alertness on the job. So can a nap during your shift, if permitted. Finally, get extra rest on your days off to help make up for any sleep lost.

Act like it's daytime

As a shift worker, you live with a flip-flopped sleep/wake cycle. You're at work while the rest of the world sleeps, and you sleep when others are awake. But it's best to approach your shift as if that's not the case.

So, when you're at work, do things you'd normally do as part of the waking world. Interact with other people to increase your alertness level, do something active during your break, and keep the lights bright to mimic daytime. Having a cup of coffee early in your schedule may also help you stay awake.

Ease into sleep

Sometimes the hardest part of shift work is going to bed after work ends. If you struggle to get that sleepy feeling once you're home, it's best to ease your transition from work to bed. Some tips that can help with that include:

• Avoid stimulants like caffeine and nicotine several hours before bedtime.
• If it's bright out when you head home, wear dark sunglasses on the drive to reduce the sunlight that will activate your internal "wake up" clock.
• If you eat before you go to bed, choose something light. A heavy meal may interfere with your sleep. Ditto for spicy foods and alcohol.

Mimic the night

When you do hit the sheets, your bedroom needs to make you feel like it's nighttime. It should be dark, quiet, and undisturbed to be truly conducive to sleep. So ask members of the household to respect your sleep time. That means no loud appliances (such as vacuums, dishwashers, or washing machines), no loud music, and no loud television.

In the bedroom, use thick, light-blocking drapes to keep things dark. Earplugs and an eye mask are also smart investments. Finally, turn off your cell phone and answering machine, and put a "Do Not Disturb" sign on the door.

A shift in priorities

Shift work can be hard on sleep, but it doesn't have to take control of your health, too. With a little extra effort, you can get the rest you need. If sleep problems persist, don't just live with it. See a healthcare provider for advice on medications and other options for helping you sleep.