Sleep Hygiene For Shift Workers
Presented by: INSERT INFO HERE
Definition of Shift Worker:
Anyone who follows a
work schedule outside
the typical “9-5”
business day.
Healthy Sleep Habits
A balance between:
-Behavior
-Environment
-Circadian rhythm
What is your circadian rhythm?
Circadian rhythms are what people often
refer to as your body's internal, biological
clock. The typical human circadian
rhythm occurs on a cycle of
approximately 24 hours, responding
primarily to light and darkness in your
environment.
Disadvantages of Sleep Deprivation
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Increased risk of driving accidents
Increased risk of major industrial accidents
Poor concentration
Decreased reaction time
Increased stress
Decreased coordination
Decrease in ability to make decisions
Increased sick leave
Increased risk for chronic illnesses (heart
disease & gastrointestinal disease)
Symptoms of a Sleep Disorder
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Excessive sleepiness
Insomnia
Irritability/depressed mood
Personal relationship difficulties
Difficulty concentrating
Headache
Lack of energy
Disruption of social and family activities
Treatment for Sleep Disorders
• Limited
• Requires behavioral changes
• Can require pharmacological
treatment
Coping Behaviors
• Stay awake during break (walk or exercise)
• Drink caffeinated beverages at beginning of
shift
• Don’t leave boring tasks toward the end of shift
• Avoid long commutes to work
• Wear sunglasses and/or hat for commute
home. Don’t stop to run errands
• Exposure to light upon wakening
• Talk to co-workers and share ideas
Coping Behaviors (continued)
• Eliminate noise & light from your sleep
environment
• Exercise but not at the expense of sleep
• Keep bedroom cool (60-67 degrees)
• Wind down – shift in to sleep mode
• Make sure you are comfortable
Most importantly…!
Keep the same bedtime and wake time
schedule
EVEN ON WEEKENDS!!!
and
If you cannot sleep…go to another
room!
Design Your Bedroom
• Make your bedroom relaxing and peaceful
• De-clutter your bedroom
• Use warm, calm colors that are soothing
to you (walls, artwork, blankets)
• No TV or computer in the bedroom
Night Shift Meals
• Eat small meals or snack on small amounts of
food during your shift
• Eat fruit, vegetables and high protein foods
(boiled eggs, turkey, chicken, cheese, peanut
butter)
• Eat early in your shift to increase energy
• Nuts, seeds and dried fruits are a good snack
• Eat 3 regular meals at regular times
• AVOID ALCOHOL – initially improves sleep;
develop a tolerance quickly then causes sleep
disturbance
Eating After Night Shift
• Stop consuming caffeine four hours before
your scheduled bedtime.
• Shortly after you get home, eat foods that
are high in carbohydrates and lower in
protein and fat to make you sleepy.
• Orange juice, toast and jam and breakfast
cereal are good examples.
Keeping a Sleeping Diary
A sleep diary can be used to learn
about your sleep habits. It may
be the key component to helping
you and your health care provider
diagnose and treat a sleep
disorder.
Talk to your healthcare provider
If you continue to have difficulty sleeping
despite behavioral changes, you may require
assistance from your health care provider
and possibly pharmacological intervention.
Questions?