How to Sleep Better on a Shifting Work Schedule

If your work schedule sometimes falls outside the hours of 7 am to 6 pm, then you’re considered a shift worker. According to the Bureau of Labor Statistics, about 16% of full-time wage and salary workers in the United States worked non-daytime shifts in 2018. 

However, the number of shift workers is higher recently as many employees have been forced to work on a shift schedule due to the COVID-19 pandemic.

Some common occupations that require a shifting work schedule include police officers, doctors, manufacturing plant workers, sales and retail staff, fitness trainers, nurses, and many others.

What are the challenges of a shifting work schedule?

As a shift worker, one of the challenges you tend to face is poor sleep quality, especially when you work night or rotating shifts. Your body is forced to sleep against the clock.

Normally, you have an internal body clock called “circadian rhythms” which runs on an approximately 24-hour cycle. These rhythms act like messages that regulate various body functions, influencing your sleepiness, body temperature, hunger, hormone levels, and alertness.

But working on shift means you have to fight your body’s natural rhythms to try to stay awake outside the normal time.

Unfortunately, many shift workers develop shift work disorders. This condition is characterized by:

•         Insomnia
•         Excessive tiredness
•         Anxiety
•         Depression
•         Daytime sleepiness
•         Headaches
•         Concentration problems
•         Irritability

Shift work disorder also affects your performance at work or in school (if you juggle work and schooling), and makes you more prone to errors and accidents.

How do I sleep better on a shifting work schedule?

One common question on the lips of most shift workers is, “how do I sleep better as a shift worker?” Well, if you’re asking the same question, we’ve put together the best tips for you.

Natural dietary supplements

Unlike most toxic sleep pills with side effects, natural products like sleep gummies supply your body with natural nutrients needed to fall asleep fast and stay asleep.

Research has linked poor sleep quality with nutrient deficiencies. Hence, taking dietary supplements loaded with natural ingredients, such as Passiflora incarnata, vitamin B, and melatonin is a good idea.

Maintain a regular sleep schedule

As a shift worker, it is important to build a regular sleep schedule to stay consistent. If you’re a night shift worker, you can sleep from 8 am to 5 pm after getting home from work. However, you should try to maintain a sleep-wake schedule you set for yourself even on your days off.

Make sure your children, spouse, or roommates understand the importance of your designated sleep time. They shouldn’t disturb save for a true emergency.

Regulate light and noise exposure

You can try to draw the shades during your sleeping hours. Or you can sleep with an eye mask if your bedroom is always bright during the daytime. You can also use earplugs to block outside noise or sounds.

One more thing, ensure you turn down the volume of your phone or shut it down completely while you sleep.

Consider a hot shower, meditation, or any relaxation activity

Taking a hot shower helps to calm your body. You can also try meditation or anything that tends to help you relax deeply. This encourages you to fall asleep faster.

Other measures you can take to encourage better sleep as a night worker include:

•         Avoid alcohol, it may make cause you to wake up more often during your sleep period
•         Try to eat your three regular meals for the day
•         Try to take a nap just before reporting for a night shift

You can check other high-quality natural dietary supplements that supply your body with the right nutrients to encourage quality sleep and overall healthy living.

Closing Remark

The National Sleep Foundation recommends that you have 7-9 hours of daily sleep as an adult between the ages of 18 and 64. Older adults should get 7-8 hours of sleep daily.

So as a shift worker, it is important to find the right system that works for you and stick to it, but ensure you’re getting adequate rest daily. The tips above are sure to help you sleep better on a shifting work schedule.