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Sleep Tweaks for Shift Workers

Our team at the Northside Hospital Sleep Center knows how challenging it can be to achieve restful sleep as a shift worker. In an effort to help you combat shift work disorder, we’ve prepared some helpful tips.

To get close to the recommended 7-8 hours of sleep, there are a number of tweaks you can make to your routine that can have a positive impact on your ability to sleep well. If you work rotating shifts, ask your manager to schedule a clockwise rotation. Your new shift would have a start time that is later than your last shift. This is helpful for your body because it is easier to stay up late than go to bed early.

In your daily routine, try to:

  • Cut back on alcohol, tobacco, and caffeine products at least 3 hours before bedtime
  • Exercise at least 3 hours before bedtime
  • Avoid reading or watching TV in bed
  • Avoid taking naps over one hour long or after 3 p.m.

To help slow your mind down at the end of your day, create bedtime rituals. Take a warm bath, have a light snack, journal, read outside the bedroom, or something else that helps you to relax and get ready for restful sleep.

If you follow these sleep tips and still experience sleep-related issues, contact your doctor or one of our board-certified sleep physicians. Want more sleep tips? Visit us at https://www.northside.com/Sleep-Tips-and-FAQs

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