Is there any good method to acquire the proper amount of sleep when you are a shift worker? Especially, if you are on a late night shift and must sleep during the day when other people are actively working or doing their daily tasks.
The most important in getting the proper sleep during the day is to overcome the body circadian rhythm or human body clock. In natural state the circadian rhythm will slowing down our body function and makes us sleepy when the dark is coming and increase the body function and makes us awake when the daylight is coming.
Therefore, for night shift workers body system is getting slower when they are supposed to be active and working, and become more active when they are trying to get some sleep during the day.
As the darkness comes the pineal gland in our body will produce and release melatonin which encourages us to get some sleep. Meanwhile during the day, the production of melatonin will slow down. The lack of melatonin in our body will makes us hard to become sleepy and harder to sleep.
So, it will be difficult to night shift worker to sleep during the day, unless their circadian rhythm is fully adapted to their situation and condition. This is what is called as shift work sleep disorder.
Here are some methods that can be used to overcome the shift work sleep disorder and make the body clock become adapted to the situation much quicker;
Use a heavy blinds and dark curtains to prevent the light from entering your bedroom. You can also use a sleep mask to cover your eyes when sleeping to make sure that there are no light that will entering your eyes and disturb your sleep.
Turn of the phone before going to sleep, so your sleep will not get interrupted and use ear plugs to reduce the noise from the environment that can bother your sleep.
Make sure that the rest family members or roommate know that they should not bother your sleep unless it is an emergency.
Try to consume melatonin supplement 30 minutes before sleeping. Consume according to the supplement’s instruction manual.
You can also try to take bright light therapy to adjust the circadian rhythm and melatonin production. Consult to your physician about this therapy.
Do not use alcohol to help you getting sleepy. The alcohol will only bring more harm to your sleeping quality rather than improve it.
Do not rely on the sleeping pills. For temporary measurement it is fine, but it should not use for long usage.
So, try these methods and find out if they are able to improve your sleeping quality. Consult to your doctor to find better solution if these methods are not enough to help you to overcome the shift work sleep disorder.
