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Because of my night shift, I sleep badly. What can I do about it?
People who consistently work night shifts, should manipulate their biological clock. The rhythm of sleep - awake is determined by light and darkness. That's why there should be as much light as possible at night, and as little as possible when sleeping at daytime, preferably with some transition in between. First of all make sure you wear sunglasses when you go home during the summer or in spring. Daylight can keep you from wanting to go to sleep. If you are a morning person, it's best to wait a little before going to bed. Do something relaxing in a darker room. Try to block off light and sound and go to sleep on a quiet moment. For instance when the children have gone to school, when the roads are quiet, etc... If possible have a little nap just before your shift and provide enough light on the work area especially during the first part of your shift. You should also take into account that sleeping at daytime per definition is an hour less than at night. The adjustment is even harder for people who have changing shifts. However, when shifts change it's better to get into the rhythm as quick as possible. |