Shift Work, Sleep Timing & Duration. I also try to go to bed early that night to catch up on sleep. Napping during the day before a late night will boost your work and learning performance, even if you don’t perceive the difference in yourself. Following the night shift, if you finish in the morning, make sure that you get at least eight hours of sleep during the day. Working the night shift has serious disadvantages. How to Sleep Well When You Work the Night Shift. This content was created by the National Sleep Foundation . Traci K.: Post production TV supervisor What is your shift schedule? Take a morning walk before you learn If making healthy choices during the day is a challenge for many, then it’s even harder for night workers, who have a very limited range of options. Napping also helps out. More than 22 million Americans work evening, rotating, or on-call shifts.
When working the night shift, the issue only intensifies. If you can’t sleep enough during the day, your performance at night can suffer greatly. Most people find it difficult to stay alert during the night, but unable to sleep during the day. During the simulated night-shift phase of the study, glucagon levels rose at night rather than the day and peaked at levels that were higher than in the daytime. As with any work, you need to be at your best to do your job. The day after my last night shift, I will try to “short sleep” and wake up after only a few hours to make the most out of my day and get back on a normal schedule. If you ever have problems nodding off after the night shift, you’re in good company.The body clock finds it difficult to adjust to sleeping during daylight and those working shifts get far fewer hours of shut eye a week than their day-working colleagues. Understandably they’ll turn to ready meals or convenient high carb quick fuel that doesn’t contain much in the way of nutrients, such as bread and sweet snacks.
Breaks during the working week or longer ... they change shift patterns, for example they move from a night to a day shift; there is not enough time to take the full rest break, for example there’s less than 11 hours between one day’s shift and the next; The same applies to employees whose work is split up over the day (‘split shifts’). Nontraditional job hours require special sleep considerations. It interferes with the circadian rhythms of the body, which are based on sleeping at night and remaining awake during the day. Make the room dark, even if it is the day, so that you can sleep. Follow this smart strategy .