Got a night shift? Here are 9 tips for sleeping well

Waking up and being active at night if you work shift at night can have a direct impact on your health because it is against the body's biological clock. This is because at night is the time to sleep and during the day to be active.

Someone who gets a night shift work is very susceptible to sleep disorders which not only reduce time to rest, but in the long term lack of sleep can have serious impacts on physical health.

Working night shifts is closely related to sleep disorders

There is a term s hift work sleep disorder (SWSD), which is a sleep disorder characterized by insomnia and excessive and sedentary drowsiness caused by working time. Indeed, not all night shift workers experience this disorder because they are able to adapt. However, for those who experience it they also lack sleep.

Normal shift workers can fulfill the need for sleep with a duration of 7 hours a night, while shift workers who experience sleep disorders cannot. People with SWSD experience insomnia and drowsiness when they are working. Not only has an impact on activity patterns, sleep disturbances also increase the risk of work accidents, trigger emotional disturbances, difficulty concentrating, and increase blood pressure and lead to obesity.

A sign of sleep disturbance caused by night shifts

Sleep disturbance in those who work night shifts can cause several symptoms such as:

• Extreme drowsiness at work
• Insomnia
• Do not feel refreshed when you wake up from sleep
• Concentration problems
• The appearance of eye bags
• Feel limp
• Experiencing depressive symptoms
• Easy to get angry

Symptoms of sleep disorders that are most at risk of causing accidents are microsleep where a person falls asleep without realizing it. This can happen when a person is doing a job and experiences a loss of consciousness within a few seconds.

Overcoming sleep disorders due to work shifts at night

SWSD sleep disorders can be experienced by anyone who works with the shift system. Whether you get a night shift every day, several times a week, or a shift that requires you to leave early in the morning. Sleep disturbances occur when sleep deprivation is chronic and leads to excessive sleep debt.

Here are some things you can do to deal with sleep disorders due to shift work:

1. Avoid taking night shift work continuously

This can cause sleep debt to increase. In addition, sleep disturbances can be minimized by immediately improving sleep hours immediately after working shifts.

2. Avoid driving, especially if the distance is far

Take a break immediately when there is time after the shift is over. Try to take public transportation, be picked up, or order transportation on line when coming home . If you are tired and very sleepy after work, driving is certainly very dangerous. Especially if the distance from your workplace to your home is far.

3. Create a work atmosphere that helps you stay awake

A bright workplace is needed when working the night shift. Exposure to bright light will increase your alertness and help regulate your body's biological clock to stay awake during work and this is necessary to adapt to your night shift work schedule.

4. Reduce exposure to light when resting

This is an important preparation when you are about to start resting time because with a minimal amount of light will help the brain and body to fall asleep. Install thick, dark curtains so that sunlight doesn't penetrate the room while you sleep in the morning or afternoon.

5. Apply sleep hygiene

Sleep hygiene is the habit of sleeping and waking up at the same time every day, creating a comfortable room atmosphere, and minimizing exposure to light when going to bed.

6. Make sure your room temperature is right

Temperature that is too warm or cold can wake you from sleep and can make it difficult to fall asleep again.

7. Limit consumption of caffeine

Only consume caffeinated drinks (such as coffee or energy drinks) when you are starting to work the night shift only, and avoid consuming these drinks after you finish your shift.

8. Don't play your cellphone or laptop before going to sleep

Avoid playing on your cellphone, laptop, computer, or watching television before bedtime. Instead of being sleepy, you will even be increasingly unable to sleep due to the effects blue light off the screen.

9. Adjust your diet

Reset meal times with larger portions when you wake up and will work shifts, avoid eating too much before falling asleep.