If you are one of the many thousands of individuals who work when the rest of us are asleep, then you will be aware of the struggle to stay awake during the night…and trying to keep the sunlight out of your bedroom during the day. Production of the ‘sleep hormone’, melatonin, is affected by light and so it takes a few tricks to recalibrate your body clock to match your working hours.
Studies have shown that there are two main factors to help develop a schedule for night shift workers; establishing a consistent sleep routine and ensuring your sleep environment is maximised for the quality of your sleep. In this blog, we’ll offer some tips and advice to help achieve both.
What is the best sleep pattern for Night Shift workers?
It is best to sleep as soon as you come home from work and to try and keep a consistent schedule – even on days off – and aim for the following to help stabilise your internal clock:
- Length of sleep: 7 to 9 hours of uninterrupted sleep and this will help to lessen the effect of shift work on your body.
- Sleep environment: Create a dark, quiet and cool sleeping environment. Your body temperature needs to dip slightly to trigger your brain into sleep mode, so the ideal bedroom temperature is 16°C – 18°C. See our tips below to help create a better sleep environment.
How do I adjust my sleep schedule for Night Shift?
This can be done by gradually moving your sleep times a few days before your shift starts. To do this, start by going to be a little later each day, ideally in 2-hour increments, until you reach your desired bedtime. Use black out curtains to help minimise exposure to light when you wake up.
Sleep tips for Night Shift workers
Stick to a routine: Try to go to bed and wake up at the same time to help regulate your body clock.
- Watch what you eat and drink: Avoid heavy, spicy and sugary meals, and caffeinated drinks close to bedtime.
- Switch it off: Use dim lighting to get ready for bed and put away devices an hour before bedtime. The blue light from TVs and devices can affect the production of melatonin and delay you going to sleep.
- Create a dark bedroom environment: Use blackout curtains or a sleep mask – the darkness will help signal your body that it’s time to rest.
- Minimise noise: This is difficult when others - including neighbours - are up and about during the daytime. Try using ear plugs or ‘white noise’ to block out daytime noises.
- Bedding: Using natural bedding, such as a wool duvet. Natural wool is breathable and temperature regulating, working with your core body temperature and the ambient temperature in your bedroom to help achieve uninterrupted sleep.
What could my Night Shift schedule look like?
The timetable below is to give an idea of how your awake time and sleep time could be.
Please note: Night shift times vary, and everyone is different. The below is a suggestion only and so can be adjusted to fit the schedule that works best for you and your body.
How do I get out of the Night Shift sleeping pattern?
Some jobs have work hours that regularly alternate Night Shifts with Day Shifts. This can be particularly challenging, but it is still possible to make gradual adjustments to a Day Shift that will help you to cope.
Start by slowly shifting your sleep time earlier each day, preferably in 15 minute - 30 minute increments. This gradual shift helps your body to adapt.
For more information about our award-winning luxury wool bedding options, check out our range of duvets, pillows and mattress toppers on our website - or get in touch with the team. They’ll be happy to discuss your requirements.
Ref: Sleep Foundation, NHS, Healthline
Disclaimer: This blog is intended for general informational purposes only and does not constitute medical advice. Whilst we’ve drawn on reputable sources, we are not medial professionals. If you are experiencing persistent sleep problem or have concerns about your health, please consult a qualified healthcare provider.