#sleep So what’s an off shift worker to do? How do you help minimize the negative effects of off shift sleep issues? Good question and yes, there are some real suggestions.
The most important step is to make sleep a priority not an after thought. Put you phone on do not disturb, get room darkening shades or sleep masks for your eyes that create total darkness. Invest in a sound machine or a way to have classical music playing softly. Make sure family members are aware of your sleep schedule so they can avoid loud household chores like vacuuming. The latest research also suggests the following :
“Decrease the number of night shifts worked in a row. Shift workers working the night shift should limit the number of night shifts to five or less, with days off in between. Shift workers working 12-hour shifts, should limit work to four shifts in a row.
After a string of night shifts, take more than 48 hours off, if possible.
Avoid extended work hours. Avoid working prolonged shifts and putting in excessive overtime. Make sure to have time to sleep and participate in family and social activities.
Avoid frequently rotating shifts. It’s more difficult to deal with rotating shifts than it is to work the same shift for a longer period of time.
Plan a nap before or during the night shift. Naps can improve alertness in night shift workers.
Avoid drowsy driving. If you’re too sleepy to drive home from your shift, take a power nap first, or find an alternative ride home.”
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