- The Sound Sleeper
Have a non-traditional schedule? You can be a successful sleeper
The risks of shift work
- Insomnia and excessive daytime sleepiness
- Workplace and road accidents
- Mental and chronic health problems including cardiovascular disease
How to cope
- Align your wake-up and personal time as closely as possible to when you feel your best and naturally go to sleep.
- If you have an upcoming shift change, move your wake-up time 10-15 minutes a day a few weeks before to make the transition easier.
- Take short breaks during your shift and a quick nap if you weren’t able to get your seven to nine hours of sleep. Drinking a cup of coffee before a 20-minute nap allows optimal timing for the caffeine to take effect.
- Avoid heavy meals before and after your shift and eat healthy snacks.
- Hydrate with plenty of water; avoid drinking too many caffeinated beverages.
- Expose yourself to light when you wake up and reduce exposure when you are winding down.
- Try to go to bed at the same time every night/day, weekends included.
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