There is no doubt about the positive effect of a good night's sleep on your overall well-being. You become more aware of this if you are awake all night, because you sleep poorly or because you have to work during the night.
Night shifts and alternating shifts are more demanding than working during the day, because it goes against your natural circadian rhythm. Daylight is the most important signal for our internal clock. While working a night shift you often don't get enough sunlight, because you work at night and sleep during the day.
Sleeping problems
Sleeping after a night shift is not easy for everyone. For some it is very difficult to get enough hours of sleep during the day. There's even a name for sleep disorders related to night shifts: 'shift work sleep disorder'. Symptoms include difficulty sleeping and sleepiness, difficulty concentrating, headaches and lack of energy. As a result, the risk of (causing) accidents or work-related errors is bigger. It can also contribute to physical health problems.
Health risks
Both insufficient sleep and disrupting the circadian rhythm entail health risks. The internal clock regulates much more than just sleeping and waking. The circadian rhythm also influences our metabolism, the cardiovascular system and many hormones.
While not everyone who works irregular hours is affected, long-term irregular shifts can contribute to things like high blood pressure, reduced insulin sensitivity and death from cardiovascular disease or lung cancer. Women who work many night shifts for years also have a higher risk of breast cancer.
Tips
I myself have worked irregular shifts for more than 15 years. I have noticed that everyone who works at night has his or her own methods when it comes to sleeping after night shifts. There is no one size fits all. What works for one person doesn't always work for another. It can also change per life stage. Consider, for example, someone who lives alone, compared to someone with a family.
If you're new to night shifts or you're looking for some tips on how to deal with the night shifts, I've got some advice for you here.
As mentioned earlier, light is the most important signal for the body when it comes to waking up and being active. Darkness is a sign to relax. You can use light and darkness to help you with the night shift and sleeping during the day.
For irregular shifts, forward scheduling is standard. An early shift is followed by a late shift and then a night shift. In the run-up to the night shift, you can shift your rhythm a bit by going to bed later and getting up later. This way you make the transition to sleeping during the day smaller. It can also be nice to get some sleep in the evening before your night shift starts.
Just before you go to work, you can use light therapy as a natural remedy to help you feel alert and fresh. You can do this with the AYOlite light therapy glasses. The bright blue light temporarily suppresses the production of the sleep hormone melatonin.
While working, it is recommended to have bright lights on to keep yourself awake. Because bright light improves attentiveness and cognitive flexibility and counteracts sleepiness. This is sometimes difficult in healthcare, because it must be dark for clients / patients to promote their sleep.
Then light glasses can offer a solution. With its light directed above the eyes and with only 135 lux, this is not a nuisance to others, but it is effective for those who wear the device..
A 10 to 30 minute nap during the night can also help during work or on the way back home, without negatively affecting sleep during the day. Stick to a power nap of no more than half an hour. If you sleep longer, you will go into a deep sleep, which will make you feel drowsy for a longer period of time after waking up.
Limit your exposure to bright light at the end of the shift and before going to sleep, for example by wearing a cap or sunglasses. Please make sure that it does not negatively affect your alertness or vision in traffic.
Make sure your bedroom is cool and dark. Or wear a sleep mask to block the light.
Do you have just a few night shifts or is it difficult for you to sleep during the day? Then consider splitting your sleep in two. Sleep 4 hours in the morning and 4 hours before your shift starts. This way you are awake in the middle of the day and you can absorb sunlight. This way you don't disrupt your circadian rhythm too much, despite working at night.
Light therapy
The AYOlite light therapy glasses can support your circadian rhythm when working night shifts. Are you interested in light therapy? Then take a look at the AYOlite in my webshop.
Comments