G.A. Viray
Everybody knows that sleep is essential to our body’s health, and that adequate sleep is also very important for us to function and to be productive. But what if there are factors that take away that precious sleep time? Like when we have no choice of sleep time because we need to work? Well, that’s the case of shift workers. While most people are already dozing off at the wee hours at night, some people are just starting their “day” oddly at night so they could do their job.
The National Sleep Foundation defines shift workers as those people who work outside the usual “9 A.M. to 5 P.M.” business schedule. There are many different industries that need shift workers like the medical industry, the food industry, industrial plants and in the recent decades, most specially in the Philippines, Business Process Outsourcing (BPO) companies. Currently, more and more companies need to operate their businesses for 24 hours, which also means more and more workers lacking quality sleep.
So how can shift workers have quality sleep? We have made a list of how shift workers can sleep like a baby from the National Sleep Foundation, Web MD, Best Health Mag and BUPA.
Here are 10 easy ways to sleep like a baby even if you are a shift worker:
1. Sleep on your commute. Get as much sleep as you can. Wearing dark glasses while you sleep during your commute will also help.
2. Stick to your schedule! Although your shift may be uncommon and crazy, whenever you have a chance, try to sleep as many hours as is required for your age.
Please read: Sleep Experts Recommend New Sleeping Hours for Different Age Groups
3. Make your room “sleeper-friendly”. Turn off the lights, use dark curtains, play some music (or make your room soundproof-whichever you like), you can also use an eye-mask, whichever will help you get a feeling of a good night sleep.
4. Avoid caffeinated beverages, foods and alcohol close to bedtime. We all know caffeine can make you alert, and so does eating. Alcohol may help you sleep but its effects can wake you up later on, thus, decreasing your quality of sleep.
5. Avoid long commutes. If it is possible, try to find a place that’s close to work. Not only will long commutes take away precious sleep time, it will also consume all the energy that was left of you.
6. Get support from your family. Ask your family to help you cope with your stressful shifts. A less noisy home, scheduling events which is convenient for you, or simply not disturbing you during sleep is helpful.
7. Sleep by natural means. Try avoiding quick-fixes like sleeping pills. Not only will it make you depend on them but it can be dangerous to your health if you mistakenly overdose!
8. Drop your gadgets! It may seem like using your smartphone or tablet can help you to sleep but when you find something interesting, not only will it make you alert and interested, it may also make you wide awake and keep thinking. Silencing your phone will also help you avoid unnecessary disturbance.
9. Say no to overtime! You’re already sleep-deprived, why deprive yourself with more sleep when you can avoid it!
10. No cigars, please! Nicotine is a stimulant, and researchers have found that smokers have less restful sleep than non-smokers.
With these tips, we hope that our shift workers can sleep like a baby and have that extra energy to get their job well done! Sweet dreams!
Featured Photo Credit:
Call Center Agent: Customer Support Philippines/Youtube
OR Nurse: Facebook/Clyde Montenegro
Starbucks Employee: Pinoy Travel Blog/ Raffy Pedrajita
Police Officer: International Business Times
