Colin Snow
Working evenings can be hazardous to your health, and you may be suffering from a condition known as shift work sleep disorder (SWSD). This is because working irregular hours interferes with your body's natural circadian rhythms, making it harder to fall asleep. However, there are some lifestyle changes and techniques you can try to improve your sleep.
How to Sleep Better When You Work Evenings
| Characteristics | Values |
|---|---|
| Keep a regular sleep schedule | Try to keep a regular sleep pattern even on days off. |
| Avoid caffeine | Reduce caffeine intake, especially within four hours of the end of your shift. |
| Avoid alcohol | Avoid drinking alcohol too close to bedtime. |
| Create a sleep-friendly environment | Keep your bedroom cool, dark, and quiet. |
| Use sleep aids | Melatonin may help promote sleep, but consult a doctor before use. |
| Set boundaries | Let people know your working hours and sleep schedule to avoid disturbances. |
| Exercise and diet | Regular physical exercise and a good diet can help improve sleep. |
| Power naps | Take short naps during your break time or before your shift to stay alert. |
| Wind-down routine | Engage in relaxing activities before bed, such as reading or listening to music. |
| Avoid electronic devices | Avoid the use of electronic devices at least an hour before bed to reduce exposure to blue light. |
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What You'll Learn
Stick to a sleep schedule, even on days off
Working evenings can take a toll on your health and it is important to get good sleep to stay healthy. Sticking to a sleep schedule, even on your days off, is crucial to maintaining a healthy sleep cycle. Here are some ways to do that:
Maintain a consistent sleep schedule
Try to keep your sleep and wake times consistent, even on your days off. This helps your body get used to a fixed schedule, reducing the need to constantly adapt. It is easier to maintain a consistent sleep schedule if you cluster your shifts together. Rotating shifts, such as a group of night shifts followed by day shifts, can disrupt your sleep cycle and lead to reduced sleep quality and quantity.
Plan your sleep
Build time for sleep into your daily schedule and stick to it. This is especially important if you work evenings or nights, as your body's natural rhythm may conflict with your sleep schedule.
Create a sleep-friendly environment
Make your bedroom sleep-friendly by keeping it cool, dark, and quiet. Use earplugs, eye masks, blackout curtains, or blinds to block out light and noise. You can also use white noise machines or apps to create a soothing sleep environment.
Inform others of your schedule
Let your family, roommates, or colleagues know about your sleep schedule to avoid disturbances. This way, they can refrain from noisy activities or remind you of your sleep time if needed.
Avoid stimulants and alcohol
Caffeine and other stimulants can disrupt your sleep, so it is best to avoid them close to your bedtime. Alcohol should also be consumed in moderation, as it can negatively impact your sleep quality and hormone levels.
Seek professional help if needed
If you are struggling to maintain a healthy sleep schedule, consider seeking advice from a sleep specialist or your doctor. They can provide guidance, recommend behavioural techniques, or prescribe sleep aids to help you improve your sleep.
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Avoid caffeine and alcohol before bed
If you work evenings, you may be at risk of developing shift work sleep disorder (SWSD). This is because working non-traditional shifts interferes with the body's natural circadian rhythms.
To avoid this, it's important to build time for sleep into your daily schedule and try to keep your sleep schedule the same each day. This includes keeping regularity in your sleep patterns on days off.
One way to improve your sleep is to avoid caffeine and alcohol before bed. Caffeine is a stimulant that can make it harder to fall asleep. Even if you are able to fall asleep after consuming caffeine, it could still be impacting your sleep stages without you realizing it. The effects of caffeine can linger for hours after you feel that initial jolt. It is recommended to avoid caffeine at least three hours before bed. If you are drinking caffeine to stay awake, try not to drink any within four hours of the end of your shift to give your body time to metabolize it.
While alcohol can help you fall asleep, it will reduce the quality of your sleep and may make it more likely that you wake up early. Alcohol is a diuretic, which means it can make you need to pee more frequently. It is recommended to stop drinking alcohol four to five hours before bed.
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Create a relaxing sleep environment
Working evenings can make it hard to get a good night's sleep. One way to improve your sleep is to create a relaxing sleep environment.
First, you should try to make your bedroom as cool, dark, and quiet as possible. Light is one of the triggers that keeps people awake, so it's important to decrease your light exposure at least 30 minutes before trying to sleep. You can do this by wearing sunglasses on your way home, even on cloudy days, and using blackout curtains or an eye mask when you're at home. If you can't block out the light completely, you could try using a white noise machine or app to mask any unwanted noise and help you relax.
You should also keep your bedroom well-ventilated and at a comfortable temperature. A cool room is usually better for sleeping in than a hot or stuffy one. If you find that silence keeps you awake, you could try playing music designed to help you sleep, such as ambient sounds like rainfall or gentle music.
It's also a good idea to avoid electronic devices at least an hour before bed, as mobiles, tablets, and computers emit blue light that can interfere with your sleep. If you have to keep your phone with you while sleeping, make sure it's on silent and don't check it if you wake up during the night.
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Exercise and eat well
Exercise and diet are key factors in getting a good night's sleep. Regular physical exercise can help us relax and sleep better. Try to exercise daily, but avoid anything too energetic in the 90 minutes before bedtime as this may stop you from sleeping. Plan your exercise for earlier in the day, perhaps during your lunch break, or, if you work nights, before your shift. Yoga and meditation are also great ways to relax and prepare for sleep.
A good diet is also important. Avoid stimulants such as caffeine, alcohol, and nicotine, especially close to bedtime. Caffeine reduces total sleep time and overall sleep efficiency, and alcohol negatively affects sleep and hormone levels. The general advice is to avoid stimulants 1 to 2 hours before bed. Try herbal tea or warm milk instead.
It's also important to avoid eating large meals close to bedtime. Eating a big meal late in the evening can cause discomfort and indigestion, making it difficult to sleep.
If you work night shifts, it's a good idea to stick to a night work sleep schedule, even on your days off, so your body can get used to one schedule. This can help you get the rest you need.
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Try melatonin or seek medical advice
If you're struggling to sleep when working evenings, you may be experiencing shift work sleep disorder (SWSD). This is a condition where working irregular hours interferes with the body's natural circadian rhythms. As a result, you may experience health issues like heart disease, gastrointestinal distress, or metabolic disorders such as diabetes.
To combat SWSD, you can try taking melatonin supplements, which can help you sleep during the day when working night shifts. Melatonin is a naturally occurring hormone that promotes sleep. However, it is not a sleeping pill, and it will not help once your body has adapted to a particular shift pattern. It is most effective when transitioning between different work schedules.
The timing of melatonin intake is crucial, and it should be combined with the right light exposure. Light is one of the most powerful drivers of the body's circadian rhythm, and bright light therapy has been shown to ease fatigue, improve mood, and set the stage for better sleep. When taking melatonin, it is important to control your exposure to light, as this will impact its effectiveness.
While melatonin supplements are generally considered safe and are available over the counter, it is always best to consult a doctor or a sleep specialist before taking them. They can advise on the correct type, dose, and timing for your individual needs. Additionally, if you are experiencing severe insomnia or excessive sleepiness, it may be a sign of a more serious disorder, and a doctor can provide further guidance and treatment options.
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Frequently asked questions
SWSD is a condition that affects those who work non-traditional shifts, interfering with the body's natural circadian rhythms. This can lead to health issues like heart disease, gastrointestinal distress, or metabolic disorders such as diabetes, as well as mood problems, irritability, and accidents or mistakes at work.
Keep your bedroom cool, dark, and quiet. Use blackout curtains or shades, wear an eye mask, and consider earplugs or a white noise machine to reduce light and noise distractions.
Stick to a regular sleep schedule, even on your days off. Go to bed and wake up at fixed times, and build a relaxing bedtime routine. Avoid caffeine, alcohol, and other stimulants close to bedtime, and limit screen time before bed as blue light can disrupt sleep.
Plan your daytime sleep around your night shifts. Take short naps during your break or before your shift to stay alert, and consider using caffeine strategically with a "coffee nap". However, be cautious as long or irregular naps can negatively affect your nighttime sleep.
Consult a healthcare professional or sleep specialist. They can advise you on sleep aids, melatonin supplements, or medications to promote wakefulness. They can also help identify any underlying sleep disorders or conditions that may be impacting your sleep.
