Imagine waking up every day at 9PM and heading to work until 3AM. Would you be able to adapt to working nights and sleeping when the sun is up? There's a reason they call it the graveyard shift, but for the 22 million shift workers in America, overnight jobs and constantly changing schedules are a reality that cannot be avoided.
Understandably, many may be tempted to live on a steady dose of caffeine or prescription stimulant medications. But these can only help for so long and come with some side effects. How can you naturally adjust to an unusual sleeping pattern?
Sleeping When the Sun is Up
The key to adjusting your sleeping pattern lies in changing your body's circadian rhythm, a sort of natural alarm clock that helps to regulate your hormones, body temperature, heart rate and other functions to the rhythm of the day. This circadian clock is normally timed to the earth's natural light and dark cycles, which is perfect for the regular office job. But for people who work in industries that require round-the-clock employees, like the police force, hospital system, newsrooms and mining companies, this clock needs to be reset.
Resetting your circadian clock takes a bit of work, however. For overnight workers, once the body gets used to being up at night and sleeping during the day, things get a bit easier. But for those with a constantly-changing schedule, also called a rotating shift, the circadian clock has a tough time constantly readjusting. It is this last type of shift work that tends to be most taxing on the body.
The National Sleep Foundation estimates that up to 20 percent of shift workers report falling asleep on the job. These workers are more likely to experience stomach problems, colds, flu, weight gain, heart problems and higher blood pressure caused as a result of the stresses that shift work can put on a person's mind and body.
However, there are some things you can do to get a good night—or day—of sleep before heading off to work.
Start a Bedtime Ritual
The National Sleep Foundation recommends that shift workers should create an environment that will allow them to relax and sleep easily.
- Take a warm bath or listen to soothing music.
- Avoid caffeine within 5 hours of bedtime.
- Avoid over-stimulating mental activities shortly before bed, such as a reading an exciting book or working on a crossword puzzle.
- Lower the temperature in your bedroom to help you sleep.
- Use light-blocking blinds or wear eye shades.
- Keep a fan on or wear ear plugs to block out ambient noise.
Keep Alert at Work
Be sure to wake up well before your shift begins just in case you are a bit drowsy. If you need a cup of coffee to get you going, just be sure to only drink caffeinated beverages early on in your shift so it doesn't interfere with sleep later. Interacting with coworkers can also help keep your mind alert, as can short bursts of exercise such as climbing the stairs or taking a brisk walk.
Health
If you feel drowsy on the ride home, don't fight it: be sure to pull over to the side of the road. Carpooling can help ensure that you get home safely.
Eat Well
Larger companies and hospitals dependent on shift workers will often operate a limited part of in-house cafeterias during the overnight hours. Beyond that, vending machines and greasy diners are the only other options. Bring a meal from home whenever possible. Munching on carrots or other crunchy vegetables can also help keep you alert. Some experts suggest eating smaller portions throughout the day instead of three large meals to avoid a shift worker's tendency to get heartburn and other stomach problems. But realize that there will be the temptation to join your family for a heavy dinner when you're first waking up.
Make Time for Your Family
While shift work can allow you to be home during the day, it can leave little time to spend with family who may be at work or school. Set up a schedule that will allow you to spend some time with your loved-ones. Whether it's always reading your daughter a bedtime story before heading off to work or spending Sunday shopping with your wife, shift work doesn't mean the end of a cohesive family.
Weekends can be especially hard, as you will want to take advantage of the time to spend some daylight hours with friends or family. While experts stress the importance of maintaining your sleep schedule, it's simply impossible for most to keep it up through the weekend. Just be sure that family and friends understand your situation so that they are respectful of the time you do have to spend with them and the time you choose to spend asleep.
Without the stress of rush hour traffic or the monotony of a nine-to-five job, shift work can be appealing to many people. And by adding a strong routine to your overnight or shifting work schedule, you can stay healthy, too.
