Overseas and in New Zealand 40 - 80% of shift workers experience sleep problems in a given year. This page gives advice on gaining quality sleep during the day, how to cope with night shifts, and what to avoid.
Daytime sleep
- Keep your bedroom dark
- Use eyeshades
- Put heavy, light-blocking drapes up, or cardboard, black plastic or blankets over your windows.
Keep your bedroom quiet
- Use ear plugs
- Unplug the telephone, turn down the answer phone
- Disconnect doorbells
- Use the radio off-station, or a fan as “white noise” to block out outside noises.
Keep your bedroom at a comfortable temperature
- Use a fan or air-conditioning when hot
- Make sure you have enough bedding in colder months
- Install insulation to help maintain an even temperature.
Get your family to help
- Try to get your family to keep the noise to a minimum while you are trying to sleep
- Put a sign on your door to remind others.
Unwind your mind
- Relax before going to bed
- Keep the lights low, TV noise down, read
- Have a pre-bedtime routine such as brushing teeth, relaxation tapes, and reading.
Take a bath or shower
- Keep the temperature to a comfortable heat
- A few drops of essential oil may help.
Keep a regular sleeping pattern
- Your body prefers a regular sleeping time
- Keep to a pattern even on days off.
Bed is for sleep and sex
- Don’t work in bed – don’t pay bills, worry, watch TV or get stressed in bed!
- Your body and mind need to associate bed with sleep
- If you’re not sleepy, get up then return when you are relaxed.
Plan your sleep
- Plan family and social events around your sleep needs
- You’ll enjoy them more if you’re well-rested.
Take naps
- Short naps can help, but they won’t replace good sleep
- If you’re sleepy after a nap, take a brisk walk or shower to wake up.
Substances that help and hinder
- Avoid drinking caffeine drinks at least 6 hours before sleep
- Avoid alcohol: it affects sleep quality, and you may also wake early to use the toilet
- Herbal remedies can aid sleep, such as chamomile and valerian
- Sleep medication can help you sleep in the short term but can have side effects. They can leave you with a “hangover” effect .
Eat and drink for sleep
- Don’t go to bed hungry, it may affect sleep quality
- Try fruit, muffin or a warm milky drink as these are easily digested.
- Don’t eat a heavy meal before bed, as you may find it difficult to sleep
- Drink less toward the end of the evening, so you are less likely to need the toilet during the night.
Staying fit and healthy
- Try sports and recreation you can do on your own like walking, cycling, gardening
- Take a brisk walk while on night duty - it will help you stay awake and keep you fit
- Climb stairs instead of using lifts.
Communication
- Make sure you communicate work issues with your line manager
- Talk to your colleagues, friends, partner or EAP when you feel stressed before it becomes a problem
- Learn some stress management like relaxation, meditation, problem solving.
Last updated: 22 January 2010