Learning how to adjust to a night shift is something you want to do early on if you find yourself having to work evenings. If you can’t get the sleep you need during the day, you could experienceinsomniaand sleep deprivation.
Switching yoursleep schedulefrom night to day will eventually make your night shifts easier to get through, though the change be tough and take time. 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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Changing Your Sleep Schedule For the Night Shift
It’s difficult to maintain a non-traditional sleep schedule, but many people are able to do it successfully.
First, it’s key that youminimize your exposure to morning lightwhen you come off your shift. If possible, wear dark sunglasses when leaving work. Try to minimizelight exposureuntil after you have slept.
As in all situations, it’ll be important toestablish aregular sleep scheduleandconsolidate your sleep periods.
That is, rather than sleeping for a few hours attimes scattered throughout the day, try to sleep in one long stretch as you would at night.Your body will establish a newcircadian rhythm, allowing you to be awake during the night and asleep during the day.
How to Wake up Rested
What Is a Circadian Rhythm?
This “clock” depends on your genetic make-up. Genes and the proteins that they encode can affect its functioning. More specifically in mammals, like humans, the biological clock lies in areas of the brain called thesuprachiasmatic nuclei.
Over time, circadian cycles can adjust to external timing cues. For example, your circadian rhythm can adjust to regularly working night shifts.
Once your circadian rhythm adjusts to the night shift, your body will naturally prepare for sleep when you get off work.
How to Balance Circadian Rhythms
Tips for Better Sleep
If you are having difficulties sleeping long enough to feel rested, there are a few simple guidelines you can follow.
Eventually, you will build up enough “sleep debt” that you will be tired enough to sleep for a longer period of time.
In time, your body will become used to sleeping and working during these non-traditional hours.Exposure to light when you get up and minimizing exposure right before you go to sleep will also help.
In addition, it’s important to followbasic sleep guidelinesto improve the quality of your sleep.
How Getting Sunlight in the Morning Can Help You Sleep Better
Summary
Adjusting to a night shift sleep schedule can be challenging. Some tips include limiting your exposure to sunlight when you’re done with your shift, and establishing a regular sleep schedule. Avoidsleeping a few hours at a time; instead, sleep in long stretches just as you would at night.
If you have trouble sleeping at first, you will eventually build up a “sleep debt” that will make it easier to sleep in long stretches. Over time, your circadian rhythm will adjust to your new sleep schedule.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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.
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