And at the same time, my idea was to share my progress with the world and try to change some preconceived ideas that society obliges us to follow. I wanted to test myself and be more aware of my own limits. almost every day), but this time I wanted to go further. I was already used to waking up early (6 a.m. The challenge was simple: waking up 21 consecutive workdays at 4:30 a.m., a challenge I gave the name of #21earlydays. It was one of the biggest life hacks I’ve ever done. normal lighting of ~150 lux).On April 2, I put myself to a new challenge. Light alarm clocks and light boxes that mimic the sun’s spectrum and intensity can help to reset wake cycles (aim for ~2500 lux vs. If you’re trying to return to a natural day shift pattern, remember that bright light boosts alertness.If you can stay physically fit, your body will be better able to cope with changes to the body clock, and you’ll feel less fatigued overall.
Keep a visible record of your sleep and work schedule somewhere so your partner, family or housemates can see it, so that they don’t inadvertently wake you up.Ear plugs could also help to preserve your peace and quiet. If you live in a noisy environment, look at soundproofing your bedroom with double-glazing, carpets, heavy curtains and even wall insulation.Alternatively, a good eye mask may do the trick. Use blackout curtains or drapes to make your bedroom as dark as possible.Looking at the time may make you feel anxious. Avoid having a clock or alarm clock where you can see it during your rest time.This will encourage pattern recognition and get the body ready for sleep – a light snack, a warm bath, brushing your teeth, soothing music, relaxation exercises or meditation could be part of a wind down routine. Follow the same routine to prepare for bed on day or night shifts.Protecting your sleep after a night shift Wear dark glasses on the way home to encourage the production of melatonin and prepare the body for sleep. Daylight is a signal to the body to stay awake.If you’re very tired, take a short nap before setting off. If public transport, carpooling or cabs aren’t practical, vary your route home so that you’re less likely to be driving on ‘autopilot’.
Do you need to drive? You are at higher risk of having a car accident if you drive after a night shift.Caffeinated drinks like tea and coffee can be helpful stimulants to promote attention in the first half of a shift, but taken within a few hours of bedtime could result in a longer time to fall asleep, reduced deep sleep and fewer sleep hours.A mid shift power nap of up to 30-40 minutes is more effective than coffee for improving alertness.If you working nights for several days, eat ‘lunch’ mid way through your shift. When you have the same shift for at least a few days, eat a meal or snack at the same time each day to promote regular body cycles.If your workplace feels too dark, speak to your employer about increasing the brightness of the lighting. Even if work areas need to have dim light, break areas should still be well lit. Seek out bright light before and during the early part of a night shift.The advantage of deep sleep is that it will help to reduce a sleep debt, but it can take around an hour to be fully alert again, so allow time to wake up afterwards. Be aware that if you nap for more than 30-40 minutes your body will enter deep sleep.If you’re a night owl, you’ll find it more difficult to sleep in the afternoon but try at least a 15-20 minute nap before you get ready for work. If you’re a natural early bird, try a long nap for up to 3 hours to reduce your sleep debt.Take a nap before your shift to reduce sleepiness when you’re at work.If you have a few days before you start night shifts, gradually taper your sleep and wake times towards the new schedule, for example, by rising 2 hours later each day and going to bed 2 hours later. Most people can cope with up to a 2-3 hour shift in their sleep-wake cycle.Test out what works for you, and try to do it more often.
Look down the list for things that are in your control. These tips can be helpful for both night shifts and late shifts. Even if you can’t change your shifts, what you do before, during and after the shift can make a huge difference to your sleepiness and your general mood.
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