During the Daytime
- Wear wraparound dark glasses on the way home from shift. Light stimulus at this time will tend to activate the daytime clock and counteract the effort to simulate “night”.
- Keep the same bedtime and wake time every day, even on weekends.
- Keep sleep environment quiet, dark, and cool. Wear earplugs and eye mask. Install light-blocking shades. Unplug phone, hang “do not disturb” on front door, and ask family and friends to respect your sleep.
- Avoid caffeine close to bedtime.
- Avoid alcohol, because it actually disturbs sleep.
Tips for Getting to Sleep
- Go to sleep as soon as possible after arriving home from work.
- Avoid activating the brain with stressful or stimulating activities (surfing the web, balancing checkbook, watching a thriller on TV).
- Take a warm bath or shower before going to sleep. A declining body temperature is associated with falling asleep.
- Lower the temperature in the room.
Workplace Coping Tips
- Short naps during the shift (20 minutes or less) can improve alertness. If management does not permit naps, consider getting your doctor, union, and superiors help to change
- Work with others to keep each other alert.
- Drink caffeinated beverages.
- Do the boring tasks early, before you get sleepy.
- Be active during breaks (walk, exercise).
- Do not volunteer to work overtime.
- Keep work environment well lit during night and early morning hours.
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