Getting More Sleep for Tired Shift Workers

If you are like thousands of busy nurses and healthcare workers, you probably do have to work the late shift. For some this means working midnight to morning or "midnights". In hospitals nurses perform important overnight tasks that require focus, care and attention. According to the National Sleep Foundation there are more than 15 million Americans involved in shift work.

Shift Work for Nurses Means Irregular Sleeping Patterns

This also suggests there are probably as many who have difficulty sleeping and may be suffering from SWSD – Shift Work Sleep Disorder.

SWSD is a disturbance of the circadian rhythm created by a constant pattern of interrupted sleep. The result is constant exhaustion and cycles of insomnia. Going to work and staying alert while the rest of the world is fast asleep interferes with the body's natural wake-sleep pattern, the circadian rhythm. This is also commonly referred to as our "body clock"; the internal clock that is in tune with nature's normal routine of light and dark, sleep and awake.

Normally, as the day goes on our body begins to wind down and want to go to sleep, especially between the hours of midnight and 6:00am. Unfortunately these are the hours when our midnight shift workers are supposed to be wide awake and active! The National Sleep Foundation says that 10-20% of night shift workers report falling asleep on the job.

What happens to your body during shift work?

Your internal circadian rhythm regulates your body temperatures, hormones, heart rate, and even your mood. When your circadian rhythm is out of balance and your sleep patterns disturbed, you may find yourself impatient, irritable, depressed, nauseated, experiencing menstrual cycle irregularities, colds, flu, weight gain, muscle and body aches, headaches, high blood pressure and more. The other dangers come from the mind, as the brain gets tired and you begin to make mistakes at work. This is ultimately dangerous in the healthcare field where attention to detail, such as giving the right medication and right dosage to patients is critical.

Getting your shut-eye when the sun is shining

While it would be easy enough to suggest switching to day-shift to solve all of your sleep problems, we all know that for most shift workers this is simply not possible. What we can do, however, is create a routine in which sleep during the day is possible. Here are some additional tips to help you fall asleep naturally.

Create a consistent sleep routine – Go to bed at the same time every day.

Prepare your mind for sleep – Don't start reading, go shopping, watch TV or do anything that will keep your mind alert. You need to put your mind to rest.

Lower the thermostat – A cool room is optimal for good sleep.

Turn off and block all light – Put up dark curtains or blinds, turn off all lights, and wear light blocking nightshades. The National Sleep Institute also suggests wearing dark sunglasses on the way home from work to avoid activating your internal daytime clock.

Create a silent environment – Inform all the people you live with that your home must be absolutely as silent as possible to help you sleep and that you must not be disturbed under any circumstances. And don't forget to unplug the telephone!

Avoid exercise – While exercise is good for you, it is important to not exercise within 3 hours of going to sleep. Exercise stimulates the body and the mind. If you must work out, it is best to do it after you wake up.

Avoid caffeine – While caffeine may help you stay awake during your long night shifts, the effects can throw your body rhythms out of balance and result in the inability to fall asleep when you get home. If possible, you should try to give up caffeine.

Turn off the TV and the PC – Yes, you read that right. According to the National Sleep Foundation 2000 Sleep in America Poll, 43% of adults stay up later than they planned to because they are either on the Internet or watching television.

Don't Eat Late – Your body needs time to digest, so if it's working overtime then you will be awake for the ride.

Tips to help you stay awake and alert at work overnight.

Staying awake during your late shift can be tough. Here are some tips to help you make it through your nights alert and focused:

• Get up and get active during your breaks to stimulate your body and mind.
• Eat normal meals, avoiding sugary snacks and high carbohydrate meals that will make you sleepy.
• Carry on conversations with your coworkers.
• Stimulate your mind by doing crossword puzzles during your breaks.
• Consider a scheduled 15-20 minute nap if you are very tired. Any longer, however, and you may feel extra "groggy".
• Keep busy and if you must do a boring task, try to make it more interesting or do it near the end of your shift if possible.
• Try to keep your work environment as well lit as possible.

Natural remedies and tips for sleep any time.

On those occasions when you really do want to get to sleep but you can't seem to drift off, there are several safe and effective natural remedies for sleep you may want to try.

Lemon Balm
Known as both a natural sedative and tension reliever, lemon balm is terrific for helping relieving stress and promoting sleep. It can be found in teas and in tinctures.

Chamomile Tea
Who hasn't heard of chamomile tea as a natural and relaxing cup of goodness? This herb is known to help reduce anxiety, relax muscles and induce soothing, deep sleeps.

Lavender
One of the oldest remedies for aches, tension and insomnia, lavender can be brewed in teas and used in aromatherapy items such as lotions, candles and soaps. This is an effective sleep aid according to some studies.

By making lifestyle adjustments and keeping a positive attitude, you can get to sleep and improve your function at work during your midnight shifts. As a result you will improve your health, feel better, and be a more productive member of your healthcare team.

If you have ongoing sleep problems despite your best efforts to regulate your sleep, whether you are on midnight shifts or not, you may want to speak with a healthcare professional before taking any kind of natural remedy to promote sleep. Otherwise, we trust some of these remedies will help you continue on with your profession complete with a good nights sleep.

Image courtesy of babblingdweeb