Adapting to shift work and getting the right amount of sleep as a shift worker is often extremely difficult, particularly when you’re just starting in your role. Your ability to become accustomed to new lifestyle and sleeping patterns can depend on a number of things, from your age and health status, to your home environment and day to day activity levels. Our sleep tips for shift workers might help.

Working in shifts works against the body’s natural instincts and it’s often important that you are alert at night when you would normally be sleeping; and asleep during the day when you’d normally be awake. This can lead to numerous health problems and although not all shift workers face these issues, there are a high percent that do.

There is no “one-size-fits-all solution” and you may need to try different strategies  to find what works best for you. Below are some of our best sleep tips for shift workers:

Tip 1: Prepare yourself

If you know you have shift changes coming at work, prepare in advance. Start to change the pattern of your sleep at least three days prior. Go to bed later or get up earlier. Start with a few hours difference on the first day, and knock it back until you’re sleeping on the third day in line with your new routine.

Tip 2: Choose the right foods

Plan your meal times based on when you’d normally eat. Have “breakfast” within an hour of waking up; plan your lunch for a few hours later and so on. If you can, take snacks to work with you to keep you alert during the shift. You want to eat foods that are easily digestible, fruit and vegetables. Stay clear of fatty food as they tend to promote drowsiness; and sugary food which is likely to give you a short boost in your energy levels, but will leave you feeling worse for wear once the boost subsides.

Avoid eating a large meal three to four hours before bed because the work involved in digesting a meal will disturb your sleep.

Tip 3: Get plenty of exercise

Getting the right amount of exercise is guaranteed to boost your energy levels and help to promote good sleeping habits. Just 30 minutes of light physical activity a day can greatly improve your fitness levels and if you can make it to the gym before you head off to work, you’re guaranteed to feel fresher and more energised – ready to take on your shift.

If you’re feeling drowsy when you’re at work, try do a few gentle stretches and exercises to get the blood flowing and help wake up your body.

Tip 4: Avoid alcohol and drugs

Avoid introducing drugs to your body that could result in an addiction or a dependency. That includes everything from sleeping tablets or excessive alcohol to help you get the rest you desire; to energy drinks, hard drugs and other stimulants that are designed to keep you awake.

It might be tempting to use alcohol to help you sleep better, but alcohol impacts the quality of your sleep and causes you wake up more often.

Tip 5: Adjust your sleep schedule

The best sleep patterns for shift workers depend on the job itself and your hours, so you need to establish what works for you. Generally you need to get 7-8 hours sleep a night. If you don’t think you can manage that, at least try to get 5-6 hours and rest for another two.

Tip 6: Follow a routine

Imagine that you’re living a “regular” working life where you go to work at 9am, come home at 5pm, have dinner, shower, watch a little television then head off to bed. Do the same when you work shifts. Avoid exercise and caffeine for at least two to three hours before sleep, have a light meal so you will sleep longer, and take a bath or relax on the couch.

Tip 7: Take a short nap before driving home

Driving to and from work can be risky, particularly after a night shift. If you feel really tired, consider taking a nap before driving home. If you begin to feel sleepy while driving home, stop at a petrol station or another safe place to take a short nap before continuing.

Tip 8: But mostly, avoid naps

If you’re on a rapidly rotating shift pattern it’s difficult to avoid naps. However if your shift pattern is more established, avoid taking naps during the night shift. Regular naps can cause ‘sleep inertia’, which is a feeling of grogginess after a short sleep. Studies have found that sleep inertia is worst at 4am, so avoid napping close to this time.

Tip 9: Get cool

To sleep well, your body needs to cool down about 1 degree. This usually happens naturally during the night time, but if you’re trying to fall asleep during the day, you can cool your body down by having a warm shower before going to bed, and sleeping in a bedroom that gets little sunrise. Also avoid eating a big, sugary and fatty meal before sleep because the work of digestion will increase your body temperature.

Tip 10: Make the environment suitable for sleeping

One of the best sleep tips for shift workers is to get some black-out curtains or blinds that can help turn bright into night. Make sure the bedroom isn’t too hot as humidity is guaranteed to keep you awake. Try to sleep in a quiet corner of the house, use ear plugs to block out any noise, or turn on a little white noise such a fan. Turn your phone off, and if your partner and/or children are home, ask them if they can keep things quiet for a few hours.

Tip 11: Get the right mattress

Having a good mattress is imperative to a great sleep. A good quality mattress that’s right for you should have you feeling comfortable all night long and waking up feeling refreshed. Sealy mattresses are constructed using hundreds of coil springs arranged in a structured way to form the core of the mattress. A combination of specially selected comfort layers and premium natural materials are applied above the spring unit to assist in conformance and pressure relief.