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| Dealing with Shift Work |
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Common symptoms for shift workers
- Average 2 – 4 hours less sleep
- Sleep is interrupted and shallow
- Insomnia often occurs
- Memory, concentration and motor skills are affected
- Job performance decreases
- Work related accidents increase
Tips to help deal with shift work
- Sleep Schedule
Overnight shift: Maintain a routine sleep schedule 7 days a week
Rotating shift: Adjust sleep times 1- 2 hours for the last few days of a rotation
On Call shift: Napping can be helpful, but not a substitute
- Sleep Aides
Sleep aides should only be used on temporary basis under the care of a doctor.
- Stimulants
Caffeine in moderation can increase alertness, but should be stopped 4 hours prior to bedtime.
- Sleep Hygiene
Sleep in a dark, quiet, cool and comfortable place.
- Diet
Your diet should be high in protein and carbohydrates, and avoid fried foods. Do not go to bed hungry or just after having a large meal.
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