If you might’t get the sleep you need during the day, you could experienceinsomniaand sleep deprivation.
Still, it’s an important one not only for your work performance, but yourhealth and safety.
This article offers suggestions on how to change your sleep schedule for night shift work.
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First, it’s key that youminimize your exposure to morning lightwhen you come off your shift.
If possible, wear dark sunglasses when leaving work.
take a stab at minimizelight exposureuntil after you have slept.
As in all situations, it’ll be important toestablish aregular sleep scheduleandconsolidate your sleep periods.
What Is a Circadian Rhythm?
Circadian rhythm refers to your innate light-dark cycle, which is controlled by your biological clock.
The length of a person’s circadian rhythm is typically about 24 hours.
This “clock” depends on your genetic make-up.
Genes and the proteins that they encode can affect its functioning.
Over time, circadian cycles can adjust to external timing cues.
For example, your circadian rhythm can adjust to regularly working night shifts.
In addition, it’s important to followbasic sleep guidelinesto improve the quality of your sleep.
Summary
Adjusting to a night shift sleep schedule can be challenging.
Over time, your circadian rhythm will adjust to your new sleep schedule.
Centers for Disease Control and Prevention.Improve sleep by avoiding light.
National Sleep Foundation.How to sleep well when you work the night shift.
National Institute of General Medical Sciences.Circadian rhythms.
National Heart, Lung, and Blood Institute.Sleep deprivation and deficiency.
