August 27, 2023
Bed Arena
Guides
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Shift workers - Our guide to getting great sleep!

The late nights, working overtime, struggling to fall asleep; they’re all part and parcel of a shift workers day. It can be heard to establish a set routine, and this often disrupts the sleep cycle. Each and every shift worker adapts differently and it’s important to find a sleep pattern that suits you and works well with your routine. It is crucial to maintain good habits and refrain from potentially harmful habits to help promote a good sleep cycle. Maintaining a regular sleep schedule is very important however as a shift worker, this can be disrupted. Here are some tips to help manage working shifts and maintain a good night’s sleep:

As a shift worker you should:

Invest in a good mattress and good pillows. It’s important you seek advice on the best products for you and your sleeping position to prevent back ache and help promote good sleep.

Try and ensure your room is decked out in black out blinds/curtains or invest in a sleeping mask to block out light. Always ensure the lights are turned off or kept low.

This will encourage the body’s natural melatonin production and also aid sleep after a night’s shift.

Try and keep the bedroom as cold as you can tolerate. We know! It’s so comforting having the room toasty and warm, but the body falls asleep better in a colder environment. We promise. You’ll thank us when your sleeping improves.

Eat a light meal before sleeping. It’ll help you stay away from the sneaky midnight (or midday if you’re a shift worker) snacks.

Engage in regular exercise. Even if it’s a walk around the neighbourhood, participate in some form of exercise. However, stay away from exercise in the few hours before sleep.

Wind down before bedtime. Read a book, have a bath or listen to some music. Whatever helps you relax! Mental preparation is key and can act as a signal for your body that it’s time to snooze.

As a shift worker avoid:

Stay clear of the booze and nicotine up to 2 hours before sleeping. Alcohol will cause you to wake up too quickly after falling asleep and nicotine acts as a stimulant potentially reducing your ability to fall asleep quickly. Although it’s tempting to have a cup of coffee to keep you going on a night shift, we suggest you stay away from caffeine up to four hours before sleeping to help you sleep better.

Avoid heavy meals before bedtime. A burger or greasy fish and chips sounds like a treat after a long day at work doesn’t it? But we suggest reserving them for your day off. Fatty foods are harder to digest and are also more likely to cause indigestion or heart burn if consumed before bed. A burning chest when you’re trying to fall asleep is not ideal.

Try not to look at the clock too often. It’ll only increase your anxiety about the amount of sleep you have had.

Try not to watch TV or use the computer in your room to help psychologically link your bedroom to sleep making it easier to fall asleep.

Avoid long or confrontational conversations before sleeping as it will only cause potential stress and anxiety leading to a broken or disturbed sleep routine.