How night shift workers can maintain a healthy sleep schedule

There are many professions outside the traditional 9-5 job. Healthcare professionals, emergency workers, etc., work round the clock. This necessitates shift work, which may pose a challenge, especially if it is a night shift. 

One of the main problems these people face is the issue of sleep. Our body is programmed to sleep at night and work during the day. This is maintained by an internal clock which controls the 24-hour rhythm of the body, called the ‘circadian rhythm’. It has a direct relationship to light and darkness. Lightness works as a cue to wake up, while darkness does the opposite.

Naturally, night shifts impact the circadian rhythm. Our peak level of sleep comes about at midnight and continues until 7 in the morning. But if we are working on the night shift, that goes haywire. 

If not properly managed, such interference with the circadian rhythm can lead to serious consequences for health. National Sleep Foundation, US, demonstrated that this could increase the likelihood of heart disease, metabolic illnesses and cancer. 

Night shift workers generally sleep several hours less than traditional daytime workers. Among other things, it is because getting asleep during the day is more difficult, and the sleep is lighter and of poor quality. This lack of sleep can turn into sleep disorders, e.g., insomnia. 

Not only that, but poor sleep also reduces our concentration and level of focus, hurting work performance and increasing the risk of workplace accidents.  

For optimal functioning, our body needs 7-9 hours of sleep. Anything below that will create a deficit, known as ‘sleep debt’. This means we have to compensate for those by sleeping more on some other day. 

Nightshift workers need to keep that debt as little as possible. They should find a spot in their calendar to have the required amount of sleep. 

People who are permanently working on the night shift must keep a timely and consistent schedule, even during their off days. This helps to align our sleep patterns with the internal body clock. 

For those with a rotating schedule, the recommendation is to hit the bed as soon as they get home, regardless of the hour of the day. In either case, these workers must sleep as long as possible.

Practicing appropriate sleep hygiene is crucial. The bedroom should be dark, quiet and comfortable. A light meal can be consumed before going to sleep to make sure hunger does not wake us up. No smoking or caffeine before sleep. Friends and family must be involved in the process to keep disruptions to a minimum.

Before starting the shift, a quick nap may prove useful. Ninety minutes is the best. But anything within the range of 20-45 minutes works as well. This is essential to reduce fatigue before starting work. 

Make sure to allow about 30 minutes between waking up and the start of the shift.
Meals are important, too. A healthy, balanced meal will be beneficial for good sleep.

The meal plan should be designed to keep us alert during the shift and relaxed the rest of the time. Three regular meals every day is preferable. 

Foods digested easily are recommended, e.g., bread, rice, salad, fruits and vegetables. Excessively processed and sugary foods should be avoided. Snacks, if necessary, may consist of fruits and vegetables. Drinking plenty of water is also advisable.

There are a few things a night shift worker can do to fight sleepiness and tiredness. In the first half of the shift, exposure to bright light helps. But it is not a good idea during the second half. 

Furthermore, wearing blue light-blocking sunglasses is useful, especially if we are leaving after sunrise. Start the shift with a cup of coffee, but do not do it in the last half of the shift.

Adequate sleep is critical to maintain health. Permanent night shift workers and people on rotating shifts may find it harder to manage that. However, we must get enough sleep to keep our personal and professional lives healthy. Therefore, creating a sleep routine and sticking to it may be something we all can think of.