Tips for shift workers on how to improve Sleep and Alertness
Sleep loss and the resulting fatigue is one of the most significant problems for shift workers. Here are some hints on how to improve sleep quality and increase alertness while working.
Getting enough sleep? Most adults require 7- 8 hours of
sleep a day
If you work regular shifts, try going to bed at different times
eg soon after you arrive back from work or stay up and sleep
before the next shift. Keep a diary record of what worked and what
did not. Then once you have identified what works best for
you, stick to a consistent sleep schedule.
Have a short sleep before your first night shift.
- If coming off night shifts, have a short sleep and then go to
bed early that night.
Make the environment favourable for sleep
- Daytime sleep is usually lighter, shorter and therefore of a
poorer quality than night time sleep. It is important to make
the environment favourable for sleeping.
- Sleep in your bedroom and avoid using it for other activities
such as watching television, eating or working.
- Use heavy curtains, blackout blinds or eye shades to darken the
bedroom.
- Disconnect the phone or use an answer machine and turn the
ringer down.
- Ask your family not to disturb you and to keep the noise down
when you are sleeping.
- If it is too noisy to sleep consider using earplugs, white
noise or background music to mask external noises.
- Adjust the bedroom temperature to a comfortable level. Cool
conditions improve sleep.
Techniques to promote sleep
- To promote sleeping, try to follow a similar routine to the one
you follow before a normal nights sleep. The following tips may
help you relax after a shift and therefore promote sleep.
- Go for a short walk, relax with a book, listen to music or take
a hot bath before going to bed.
- Avoid vigorous exercise before sleep as it is stimulating and
raises the body temperature.
- Avoid caffeine, 'energy' drinks and other stimulants a few
hours before bedtime.
- Don't go to bed feeling hungry: have a light meal or snack
before sleeping but avoid fatty, spicy or heavy meals, as these are
more difficult to digest and can disturb sleep.
- Avoid alcohol as it lowers the quality of sleep.
Ways to improve your alertness at work
- On some shifts, such as nights and very early mornings you may
find it difficult to remain alert and this can affect your
performance. It may also increase the risk of errors. You may
find it helpful to:
- Take moderate exercise before starting work which may increase
your alertness during the shift.
- Drink plenty of fluid
- Take regular short breaks during the shift if possible, and try
and be active during the breaks.
- Plan to do more stimulating work at the times you feel most
drowsy.
- Keep in contact with co-workers as this may help both you and
them stay alert.
Copyright and Source: HSE, www.hse.gov.uk