Graveyard shift sleep schedule8/14/2023 If you must work again that night, sleep another 2-4 hours before going into work. Sleeping longer will slow the next night’s sleep. After working a night shift, go to bed immediately and force yourself to get up in 4 hours. During split sleep, you will sleep in 2-4 hour cycles adjacent to your normal sleep time. The goal is to prevent your circadian rhythm from shifting into night. This is best for a short series of nights since this will not allow for an effective shift of the sleep-wake cycle. This may be more difficult if your family is on a more conventional schedule since you will be missing a large chunk of time with them. These four hours will be the same regardless of your shift and you will be sleeping at least half the time during hours normally reserved for sleep. during this time, on your days off, try to sleep from 9 a.m. For example, if you are working a week of nights and sleep from 9 a.m. This is a period of sleep that one gets every day regardless of rotation. The following are some tips for shift workers to avoid developing SWSD. It can also cause an increased risk for other untoward health consequences such as heart disease, gastrointestinal problems, motor vehicle accidents and even cancer. Only 20 percent said they can perform their job without any problems, but another 20 percent admitted they cannot tolerate shift work at all. In a poll conducted by the National Sleep Foundation (NSF), 60-80 percent of shift workers complained of chronic sleep disturbances to some degree. Shift work can be one of the most difficult and stressful parts of a job. Symptoms must be present for at least three months and not better explained by another current sleep disorder, medical or neurological disorder, mental disorder, medication use, poor sleep hygiene, or substance use disorder. Over time this can result in a circadian rhythm sleep disorder, known as Shift Work Sleep Disorder (SWSD).īy definition, SWSD is characterized by insomnia and/or excessive daytime sleepiness with a decrease in total sleep time due to a recurring work schedule that overlaps the usual time for sleep. When external factors such as shift work or DST are imposed, it leads to changes in our sleep homeostasis. Unfortunately, some occupations, like fighting fires or treating the sick, require 24-hour a day manpower. Our bodies strive for routine and run on a natural cycle, known as the circadian rhythm, which is entrained to the sun.
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