Evie Summers
Working outside the hours of 7 am to 6 pm is considered shift work, and it can be demanding when it comes to getting a good night's sleep. For those working the second shift, which often falls between 3 pm and 1 am, finding a suitable sleep schedule can be challenging. Some people prefer to go to bed immediately after their shift ends, while others like to stay up for a few hours to enjoy the peacefulness of the late night. Maintaining a consistent sleep-wake schedule, even on days off, is recommended for shift workers to optimize their sleep and overall well-being.
Characteristics and Values of Sleeping when Working the 2nd Shift
| Characteristics | Values |
|---|---|
| Sleep Duration | 7-9 hours, same as regular working hours |
| Sleep Window | 9 am-5 pm for those working 11 pm-7 am; can be adjusted based on specific shift hours |
| Sleep Strategies | Maintain a consistent sleep-wake schedule, including on days off; optimize bedroom environment by reducing light and noise |
| Sleep Aids | Eye mask, earplugs, white noise machine, weighted blanket |
| Sleep Hygiene | Warm shower before bed, meditation, relaxing activities; avoid alcohol |
| Napping | Split-nap schedule with a few hours of napping after returning home and longer sleep before the next shift |
| Work Environment | Keep workspace bright, take breaks, stay active, listen to upbeat music |
| Routine | Eat a meal and go to bed within 4 hours of returning home; get up 8 hours later |
| Challenges | Inconsistency, difficulty adjusting sleep schedule for daytime activities |
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What You'll Learn
- Sleep-wake schedules: maintaining a normal sleep-wake routine, with 7-9 hours of sleep
- Light and noise exposure: limiting light and noise with eye masks, earplugs, or white noise machines
- Sleep environment: keeping the bedroom dark, cool, and comfortable
- Sleep disorders: shift work disorder can cause insomnia and excessive tiredness
- Daily routine: optimising your daily routine with chores, meals, and relaxation before bed
Sleep-wake schedules: maintaining a normal sleep-wake routine, with 7-9 hours of sleep
Working outside the standard 9 a.m. to 5 p.m. workday can be demanding when it comes to getting a good night's sleep. Over time, shift workers may develop shift work sleep disorder (SWSD), a condition characterised by insomnia symptoms, excessive tiredness, and cognitive and physical impairments. To avoid SWSD, it is important to maintain a normal sleep-wake routine with 7-9 hours of sleep. Here are some tips to achieve this:
Maintain a consistent sleep-wake schedule
Try to keep a consistent sleep-wake schedule, even on your days off. For example, if you wake up at 5 p.m. for your night shift and normally go to bed at 8 a.m. after work, stick to this schedule as much as possible on your days off. This may involve making adjustments to your daily routine and creating a bedroom environment conducive to rest.
Create a sleep-conducive environment
Since humans are diurnal creatures, getting sufficient sleep during the day can be challenging. To enhance your daytime sleep, create a dark, cool, and quiet bedroom environment. Draw the shades, use an eye mask, and consider earplugs or white noise machines to block out light and noise distractions. A weighted blanket can also promote deep sleep by increasing the production of melatonin, the sleep hormone.
Avoid sunlight exposure before night shifts
If you need to sleep during the day, avoid exposure to sunlight, especially in the morning. Wear sunglasses if you must go outside, and try to limit the number of consecutive night shifts you work, taking days off in between if possible.
Engage in relaxing activities before sleep
Before going to bed, consider relaxing activities such as a warm shower or bath, meditation, or other calming rituals. While alcohol may help you fall asleep, it can also cause sleep disturbances, so it is best avoided. Consult your doctor before taking melatonin supplements, as these can impact your sleep-wake rhythms.
Adjust your sleep window based on your shift hours
The recommended sleep window for night shift workers is generally from 9 a.m. to 5 p.m., but this can be adjusted based on your specific shift hours. The key is to ensure you get 7-9 hours of sleep before your shift starts.
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Light and noise exposure: limiting light and noise with eye masks, earplugs, or white noise machines
Light exposure at night can affect our natural sleep-wake cycle, which is regulated by our internal clocks. To limit light exposure during sleep, you can try wearing an eye mask. Research has shown that participants performed better on paired-associate learning tasks and psychomotor vigilance tests after wearing an eye mask during sleep compared to when they were exposed to light at night.
To get a good night's sleep, it is important to make your bedroom as dark as possible. During the daytime, try to get as much natural daylight as possible. In the evening, reduce your exposure to electronic devices such as your phone, and use night-dimming modes on these devices.
Noise exposure can also impact the quality of your sleep. To limit noise exposure, you can use earplugs or a white noise machine. Earplugs are designed to reduce noise by creating a tight seal in your ears. However, it is important to note that not all earplugs will fit everyone's unique ear shape, and regular or extended use of earplugs can cause earwax issues and temporary hearing loss. If you choose to use earplugs, it is recommended to use foam earplugs that can be squeezed down to a small size and then expand to fill the space in your ear.
Alternatively, a white noise machine can be used to mask unwanted noise. If the noise is coming from outside your bedroom, it may be more effective to try to seal the room by installing weatherstripping on windows and doors, adding heavy blackout curtains, and blocking vents.
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Sleep environment: keeping the bedroom dark, cool, and comfortable
Working the second shift can be demanding when it comes to getting a good night's sleep. Here are some tips to keep your bedroom dark, cool, and comfortable for better sleep:
Darkness
Light exposure can negatively impact your sleep quality. Sunlight, moonlight, security lights, and street lights can all illuminate your bedroom at night. To create a dark environment, consider investing in blackout curtains or noise-blocking curtains to block outside light. Alternatively, you can cover your windows with aluminium foil, a low-cost solution that effectively blocks light. If you share a roof with others, ensure they understand the importance of your designated sleep time and turn off hallway lights before you go to bed. You can also use a rolled-up towel to block light from entering through the gap between the door and the floor. If you prefer more light in your bedroom, consider wearing an eye mask to block out light sources.
Additionally, blue light from electronic devices like phones, laptops, and tablets can disrupt your sleep. It is recommended to put these devices away at least 30 minutes before bed. If you need to use them, switch to "nighttime" settings to reduce blue light exposure. Cover or store digital clocks, charging stations, and other electronics that emit light outside your bedroom.
Cool Temperature
A cooler bedroom temperature facilitates a drop in body temperature, which naturally occurs as you fall asleep. The ideal bedroom temperature for sleeping is generally considered to be around 65 degrees Fahrenheit (18.3 degrees Celsius). However, you may need to experiment with different temperature settings to find your optimal sleep temperature. If you feel too cold, try adding extra layers to your bedding. Conversely, if you're too warm, remove layers or wear lighter bedclothes.
Comfort
A comfortable sleep environment is crucial for a good night's rest. Identify the type of mattress, sheets, and pillows that suit your preferences. Newer mattresses tend to promote better sleep quality and alleviate back pain. Additionally, consider your bedding materials and layers to ensure they contribute to a comfortable sleep.
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Sleep disorders: shift work disorder can cause insomnia and excessive tiredness
Working outside the hours of 7 am to 6 pm is considered shift work. While not everyone who does shift work develops shift work disorder, it is a common occurrence, with evidence suggesting that more than one in five shift workers experience it. Shift work disorder (SWD) is a condition that primarily affects people who work night, early morning, or rotating shifts. It is a circadian rhythm sleep disorder, which means that it is caused by a misalignment between the body's internal clock and the external environment, affecting the timing and duration of sleep.
The defining symptoms of SWD are insomnia, excessive sleepiness, and recurring sleep loss. Insomnia refers to difficulty falling and/or staying asleep. People with SWD who work early morning shifts may struggle to fall asleep, while those who work evening shifts might have issues staying asleep. Excessive sleepiness, also known as hypersomnia, refers to excessive sleepiness at unwanted times, such as during the desired waking period. This can occur when a person with SWD is working during the night or early morning hours, impairing their work performance and putting them at risk of accidents.
In addition to sleep issues, SWD can cause various other problems. It can lead to mood disturbances, such as irritability and a decreased ability to cope with problems or conflicts. People with SWD may also experience cognitive impairments, including difficulty concentrating, paying attention, and remembering things, which can negatively impact their work performance. SWD has also been associated with an increased risk of accidents, both in the workplace and during commutes, due to reduced alertness and reaction time. Furthermore, research suggests that shift workers experience more sleep loss, which can have adverse health consequences, including an increased risk for cardiovascular disease, cerebrovascular events, stroke, and multiple forms of cancer.
To manage SWD, it is important to prioritize sleep and create a conducive environment for rest. Maintaining a consistent sleep-wake schedule, even on days off, can help regulate the body's internal clock. This may involve making adjustments to your bedroom environment, such as using eye masks, earplugs, or white noise machines to minimize light and noise disturbances during the day. It is also crucial to set boundaries with those around you and ensure they understand the importance of your designated sleep time. Additionally, practicing relaxing activities before bed, such as meditation or a hot shower, can promote better sleep quality. While caffeine can help improve alertness during shifts, it is important to avoid consuming it during the later portions of your shift to prevent it from disrupting your sleep.
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Daily routine: optimising your daily routine with chores, meals, and relaxation before bed
Working a second shift can be demanding when it comes to getting a good night's sleep. Over time, employees may develop shift work disorder, which is characterised by insomnia symptoms and excessive tiredness at work. To avoid this, it's important to establish a daily routine that includes chores, meals, and relaxation before bed. Here are some tips to optimise your daily routine:
Meals
It's important to eat a meal after your second shift and before bed. However, heavy meals before bed can lead to indigestion, acid reflux, and disrupted sleep. Instead, opt for a light meal or snack that will satisfy your hunger without causing discomfort. Avoid alcoholic beverages as they can cause sleep disturbances.
Chores
Completing some chores before bed can help you feel more relaxed and prepared for the next day. Make a list of nightly chores that must be done, such as washing the dishes, doing laundry, and picking up toys or other items. Try to keep the house tidy throughout the day to minimise the chore load before bed. You can also use a chore chart to help form healthy habits and keep track of your progress.
Relaxation
Establish a bedtime routine that includes relaxation techniques to help you unwind and prepare for sleep. This can include activities such as meditation, deep breathing exercises, progressive muscle relaxation, or a few simple yoga stretches. Consider taking a warm bath an hour before bedtime to trigger a sleepy reaction in your body. Create a relaxing atmosphere by listening to calming music or ambient sounds, such as white or pink noise.
Sleep
Maintain a consistent sleep schedule, even on your days off. If you normally go to sleep at 8 am after a night shift, stick to this schedule as much as possible. Make sure your family members or roommates understand the importance of your designated sleep time. Minimise light and noise exposure by using eye masks, earplugs, or white noise machines. Put away electronic devices at least 30 minutes to an hour before bedtime, as the blue light emitted by screens can disrupt your sleep.
By optimising your daily routine with chores, meals, and relaxation, you can improve your sleep quality and overall well-being while working the second shift.
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Frequently asked questions
Work schedules that fall outside the hours of 7 am to 6 pm are considered shift work.
Night shift workers need 7-9 hours of sleep, just like people working regular hours.
The best time to sleep is from 9 am to 5 pm if you work between 11 pm and 7 am. This can be adjusted depending on your specific shift hours.
Light and noise exposure can make it difficult to sleep during the day. Try using earplugs, eye masks, or drawing the shades to block out light and noise. Also, make sure that anyone you live with understands the importance of your designated sleep time.
Keep your workspace bright, take breaks when possible, stay active during your shift, and listen to upbeat music if you can.
