Strategies For Sleeping Well Before An Overnight Shift

Working the night shift can be challenging, especially when it comes to getting a good night's sleep during the day. Here are some tips to help you prepare for your 7 pm-7 am shift and maximize your daytime sleep:

- Maintain a consistent sleep schedule, even on your days off. If you wake up at 5 pm for your shift and go to sleep at 8 am after getting home, stick to this routine as much as possible.

- Create a bedroom environment that promotes rest. Use blackout curtains, eye masks, earplugs, or white noise machines to minimize light and noise disturbances.

- Take a warm shower, meditate, or engage in other relaxing activities before bedtime. Avoid alcohol, which can disrupt your sleep.

- Stay up for a few hours after your shift ends, or take a short nap before starting work. This can help you feel more awake during your shift.

- Exercise caution with caffeine. While it can provide an energy boost, consume it in moderation and avoid it within 3-4 hours of your planned bedtime.

- Get some sunlight exposure after waking up to trick your body into thinking it's morning.

- Eat a protein-rich meal within 2 hours of waking up to boost your energy levels.

- If you're adjusting to the night shift, consider staying up late the night before and sleeping in the next day, or taking a 2-hour nap in the afternoon before your shift.

Remember, finding the right sleep strategy for your night shift may require some trial and error. Listen to your body and make adjustments as needed to ensure you get the rest you need.

Take a warm shower before sleeping

Taking a warm shower before sleeping is a great way to improve your sleep quality, especially if you're working night shifts. Here are some reasons why:

Thermoregulation and Sleep Onset

Human bodies typically experience a drop in core body temperature in the evening, signalling that it's time to rest. A warm shower before bed can help raise the body's surface temperature, and once you step out of the shower, this temperature decreases rapidly, mimicking the natural drop in body temperature that occurs before sleep. This can help initiate sleep and improve your overall sleep quality.

Relaxation and Stress Reduction

Warm water has a calming effect on the body and can help lower levels of cortisol, the primary stress hormone. Lower cortisol levels can not only help you fall asleep but also improve your sleep quality. Additionally, warm water helps expand blood vessels, improving blood circulation and soothing muscle aches and pains. This makes it more comfortable to settle into a sleeping position, especially after a long and tiring day.

Hygiene and Skin Health

Showering before bed ensures that you remove any dirt, oil, and allergens accumulated on your skin throughout the day. It allows your skin to breathe and repair itself overnight, enhancing its natural recovery processes. Sleeping with the day's grime can also create an environment for bacterial growth in your bed or on your sheets. Showering before bed helps maintain a cleaner and more hygienic sleep environment.

Timing Your Shower

It's important to time your warm shower appropriately. Aim to shower one to two hours before bedtime to give your body enough time to reach the optimal temperature for sleep. This will ensure that you don't interfere with your body's natural sleep processes and that you experience the full calming effects of the warm water without feeling overheated.

Other Benefits of Warm Showers

In addition to improving sleep quality, warm showers offer other advantages. They promote muscle relaxation, trigger a sudden temperature drop upon exiting, and mimic the body's natural temperature decline. Warm showers can also enhance skin health by improving blood circulation to the skin's surface and facilitating better blood flow.

So, if you're preparing for a 7 pm-7 am shift, consider taking a warm shower one to two hours before your desired bedtime. This will help you relax, improve your sleep quality, and ensure you feel rested and refreshed for your upcoming shift.

Create a dark, cool environment

Creating a dark, cool environment is essential for a good night's rest. Here are some tips to achieve that:

Darken Your Bedroom

The goal is to block out as much light as possible. Start by investing in blackout curtains or heavy, lined draperies. These light-blocking window treatments are inexpensive and readily available at most hardware and fabric stores. Alternatively, you can cover your windows with aluminium foil, which is a low-cost option that effectively blocks outdoor light. If you have blinds, be aware that they might let in too much light, so consider adding opaque window coverings over them.

Address Light Sources

The gap between the door and the floor can be another source of unwanted light. A simple solution is to turn off hallway lights or place a rolled-up towel against the door gap. If these methods don't work, consider wearing an eye mask, but remember that it needs to stay on throughout your sleep to be effective.

Stow Away Electronics

The blue light emitted by electronic devices like phones, laptops, and tablets can disrupt your sleep. Power down these devices at least 30 minutes before bedtime, and cover or remove other light sources in your bedroom, such as digital clocks, charging stations, and other electronics.

Switch to Dim Lights

Instead of bright overhead lights, opt for dim ambient lighting in the hours leading up to bedtime. This simple change can help promote melatonin production and prepare your body for sleep.

Consider Your Nighttime Needs

If you need to get up during the night, avoid turning on overhead lights. Instead, use motion-sensor nightlights to guide your way safely without exposing yourself to excessive light. Remember, limiting light exposure during the night will help you fall back asleep more quickly.

Use a weighted blanket

If you're preparing for a 7pm-7am shift, using a weighted blanket can be a great way to improve your sleep quality. Here are some tips and information to help you get the most out of your weighted blanket experience:

Benefits of Using a Weighted Blanket

Weighted blankets have been scientifically proven to improve sleep quality. In an independent study of 1,000 nights of sleep, 76% of participants reported falling asleep faster and feeling more rested upon waking up. Additionally, 72% reported better and more restful sleep, while 54.7% felt less anxious and stressed. The weight from the blanket provides deep touch pressure (DTP), which increases the production of melatonin, the sleep hormone. This can be especially beneficial for night shift workers who need to adjust their sleep schedules.

Choosing the Right Weighted Blanket

When choosing a weighted blanket, it's recommended to select one that is roughly 10% of your body weight. You can use a range of 8-12% if an exact 10% match is not available or if you prefer a slightly lighter or heavier option. For example, if you weigh 150 lbs, look for a blanket that weighs around 15 lbs.

Materials and Features

Weighted blankets come in various materials, such as cotton, bamboo, microfiber, and fleece. Some blankets have removable duvet covers, making them easier to clean. When choosing a material, consider your sleeping preferences, such as whether you tend to sleep hot or cold. For instance, bamboo is ideal for warm-to-hot sleepers.

Caring for Your Weighted Blanket

Most weighted blankets are machine washable, but be sure to check the care instructions for your specific blanket. Some may require hand washing or spot cleaning. Using a removable duvet cover can also help reduce the need for frequent washing.

User Experiences

Many people who work night shifts have shared their positive experiences with using weighted blankets. One person recommends using a weighted blanket along with eye masks and blackout curtains for the best sleep. Another user mentions that a weighted blanket is one of their "best friends" when adjusting to night shifts.

Sample Schedule for Night Shift Workers

• Wake up around 9 AM and go about your morning routine.
• Engage in light exercises to boost your energy levels.
• Eat a protein-rich breakfast, which will provide sustained energy throughout your shift.
• Go to work at 7 PM.
• During your shift, stay hydrated and take breaks when possible to stay alert.
• After your shift, come home and use your weighted blanket to sleep from 9 AM to 4 PM.

Remember, it's important to find what works best for your body and your schedule. You may need to experiment with different strategies and combinations to optimize your sleep before night shifts.

Exercise when you wake up

Exercising when you wake up can be a great way to boost your energy and alertness for the rest of the day. It can also help improve your overall sleep quality, as it increases the amount of slow-wave sleep, or deep sleep, that you get. Additionally, exercise can stabilize your mood and help to decompress the mind, making it easier to transition to sleep.

• Light exercises are best. Avoid intense workouts like weight lifting, as they can leave you feeling tired and make it harder to stay awake during your shift.
• Morning exercises can boost your energy for the rest of the day. A 2019 study found that morning exercise improved attention, visual learning, and decision-making throughout the day.
• Try to exercise at least 1 to 2 hours before your shift. This will give your body time to wind down and endorphin levels time to decrease before you head to work.
• Exercising outdoors in the morning can help increase your exposure to natural light, which can be beneficial for regulating your body clock.
• Pair your morning workout with a healthy breakfast. Eating a protein-rich meal within 2 hours of waking up will give you an energy boost and keep you feeling full for longer.
• If you're short on time, even a 15-minute walk can help improve your alertness and cognition for the rest of the day.

Eat a healthy meal after waking up

Eating a healthy meal after waking up is crucial for maintaining your energy levels throughout your 7 pm-7 am shift. Here are some tips to help you eat well and stay energized:

Timing of Meals:

It is recommended to eat your main meal before starting your shift. This will ensure that your body is adequately fuelled for the long hours ahead. Aim to have a balanced meal that includes a variety of food groups. For example, opt for a lean protein like chicken or fish, paired with a healthy carbohydrate such as a baked potato or brown rice. Don't forget to include plenty of fruits and vegetables too, as they provide essential vitamins and minerals that contribute to overall health and well-being.

Healthy Snacking:

Throughout your shift, it's a good idea to have small, nutrient-dense snacks to keep your energy levels steady. Some healthy options include hummus with fresh vegetables, low-fat yogurt or cheese, nuts, tuna, and whole-grain crackers. These choices will provide you with a mix of complex carbohydrates, proteins, and healthy fats, which are key to sustaining your energy. Be mindful of your overall calorie intake, and try to avoid sugary snacks as they will only give you a quick boost followed by a slump in energy.

Hydration:

Don't forget to stay hydrated! Aim to drink up to 64 ounces of water or decaffeinated beverages throughout your day. Water should be your go-to beverage, and it's best to limit caffeine intake as it can interfere with your sleep after the shift. If you do need a caffeine boost, try to have it early in your shift, and opt for herbal teas later on.

Meal Preparation:

Preparing your meals in advance is a great way to ensure that you have healthy options readily available. Cook in bulk and pack balanced meals to take with you. This will help you avoid the temptation of convenience food, which is often high in sugar and low in nutrients. By preparing your own meals, you can control the quality and quantity of what you eat, making it easier to maintain a healthy diet.

Food Choices:

When it comes to food choices, opt for lean protein sources such as chicken, fish, tofu, or legumes. Include complex carbohydrates like brown rice, quinoa, and whole-grain bread, which provide sustained energy. Healthy fats from avocados, nuts, and seeds will also help to satiate and fuel your body. Don't forget to pack a variety of colorful fruits and vegetables to ensure you're getting a range of vitamins and minerals.

Weight Management:

If you're concerned about weight management while working the night shift, you can make some adjustments to your diet. To avoid weight loss, focus on consuming enough calories from lean proteins, complex carbohydrates, and healthy fats. To promote weight loss, opt for meals lower in calories but high in fiber and protein, such as salads with lean meats or fish, and quinoa. Remember, the key is in creating a calorie deficit while still providing your body with the nutrients it needs to function optimally.

By following these tips, you'll be able to maintain your energy levels and support your overall health while working the night shift. A well-balanced diet will not only keep you energized but also help regulate your metabolism and improve your sleep quality on days off.

Frequently asked questions