SIX WAYS TO HAVE BETTER SLEEP AFTER NIGHT
SHIFT WORK
By Dr. Panchajanya Paul, MD, FAPA
As a psychiatrist, I have worked with many people who do night shifts. They
often struggle with sleep deprivation. Many tell me that after their shift
ends, they come home in the morning but still can't fall asleep. Even when
they do manage to sleep, it's usually only 2 or 3 hours, and then they wake
up in the afternoon and can't fall back asleep. By the next night, they
return to work feeling tired and mentally drained.
Our bodies have evolved to follow a natural circadian rhythm based on
sunlight. We are meant to be in bright light during the day and in darkness
at night. This helps us feel awake and energetic during the day, and sleepy
at night. When we work at night and are exposed to artificial light, it
disrupts this rhythm and can lead to sleep problems. If you work at night,
it's important to get enough sleep and rest during the day. Getting 6-7
hours of sleep during the day can be tough because it goes against our
natural rhythms.
Here are five tips I give my patients to help them sleep better after a
night shift.
1. Sleep Soon
When your shift ends, head straight home. Do not delay going to bed. Eat a
light, balanced meal, then shower and go to bed. Try to fall asleep as soon
as you can to make up for lost sleep. Do not talk on the phone, watch
television, or do anything unnecessary.
2. Make your Room Dark-
Keep your room dark. Use thick curtains, preferably black or dark brown.
Your curtains should block out all the light. The darker your room, the
better you will sleep. If you can see and count your fingers when you hold
up your hand, the room is not dark enough. The goal is to fool your body
into thinking that it is still nighttime. Your room should be like a cave-
dark, cold, and silent.
3. Use Supplements If Needed
Sometimes, even with a dark room, you might still have trouble falling
asleep. I recommend two supplements: melatonin (up to 5 milligrams) and
magnesium glycinate (400 milligrams). Both are available over the counter.
You can try these to help with sleep.
4. Exercise & Natural Light
Aim to sleep as long as possible. If you can get 6-7 hours, that's great for
your health. When you wake up in the afternoon, go outside and get some
natural light. Natural light will keep your mood up and help maintain your
circadian rhythm. In addition, try to exercise for at least half an hour, or
as much as you can. Exercise has many health benefits, and it can also help
you get deep sleep the next day.
5. Wear Blue Light Blocking Glasses
During your night shift, wear blue-light-blocking glasses to reduce blue
light exposure. Blue light can lower melatonin levels and disrupt your
sleep. I use blue-light glasses myself when working after sunset. They help
my eyes feel less tired, and I have fewer sleep problems.
6. Limit Caffeine
If you need caffeine or tea to stay awake, that's okay, but try to have it
only in the first half of your shift. Avoid caffeine in the last two hours
before your shift ends. If you drink coffee or tea near the end of your
shift, it can stay in your system and make it harder to sleep when you get
home.