Working the night shift is a difficult experience for people in many professions. From factory workers, to doctors and nurses, to convenience store clerks, the night shift can have an effect on all aspects of life. Establishing a sleep routine that enables you to function at work while getting enough daily rest is one of the keys to success while working the night shift.
Disrupting Nature
The main issue with the night shift is that you are disrupting nature by staying up all night and sleeping in the day. An internal clock that generates circadian rhythms governs your body. These rhythms regulate a few different body processes, including sleep. They run over a 24-hour cycle, prompting you to sleep when it gets dark and wake up and be active when it's light. You must fight these natural tendencies in order to be a successful night shift worker.
Bedroom Set Up
Setting your bedroom up properly for daytime sleep is an important factor in getting adequate sleep. Find heavy shades or foil to put over the windows to keep the light out, so it remains dark while you're trying to sleep. Avoid watching television or using the computer in the room, and keep your cell phone off or in another room. Ask your family members to stay out of the room while you're sleeping, and if you are sensitive to noise, try a pair of soft earplugs so you can sleep in silence.
When to Sleep
Establishing a regular sleep routine will give you your best chances at success when it comes to sleeping in the day. Your body's normal routine has been altered, so at least try to keep a regular schedule for daytime sleeping. Some people will do best by going to bed as soon as they return from work, while others may prefer staying up for a few hours and sleeping until just before they must go to work, as they would on a day shift. Whichever strategy you choose, stick to it as often as possible so your body learns to relax and rest each day.
Considerations
If you are going to get to sleep shortly after you get home, it's a good idea to lay off stimulants like coffee for the last couple hours of your work shift. You may use them to help you stay awake, but it will disrupt your sleep when you get home. Also, try to maintain a healthy diet with fresh produce, whole grains and lean proteins to give yourself every little advantage you can. Sleep as much as you're able the day and night before your first night shift of the week to give yourself a bit of a head start.
