PH'er Shiftworkers - tips for sleep/coping help
Discussion
When I used to do days and nights, we were doing 2 days, 2 nights and then 4 rest days.
Generally going from Days to Nights wasn't too bad. I'd work my second day, and then generally just stay up later, and the following day, enjoy a lie in, relax during the day, essentially not doing too much that would make it into a "day" before having to stay up all night.
During the night shift, plenty of water, too much coffee would get me through.
Second night was a bit easier, but I would always try not to sleep too much the following day, to get back onto a more normal pattern as soon as I could.
I used to find it much harder to get to sleep the night before my first early/day shift than I did getting enough sleep before a night shift.
Generally going from Days to Nights wasn't too bad. I'd work my second day, and then generally just stay up later, and the following day, enjoy a lie in, relax during the day, essentially not doing too much that would make it into a "day" before having to stay up all night.
During the night shift, plenty of water, too much coffee would get me through.
Second night was a bit easier, but I would always try not to sleep too much the following day, to get back onto a more normal pattern as soon as I could.
I used to find it much harder to get to sleep the night before my first early/day shift than I did getting enough sleep before a night shift.
I've done shifts pretty much all my working life. I'm not sure anyone can tell you how to run them... everyone reacts differently. I still find full night turns less knackering than the earlies that start at 03:30 but plenty of people "can't" do nights at all and would rather go sick than do their turns. I think you have to reach a point of selfishness; just say "I'm not doing family stuff/getting the kids to bed/filling the dishwasher/whatever tonight, I need to get some sleep."
Ultimately the only thing that's consistent is; get used to being tired a lot of the time
Ultimately the only thing that's consistent is; get used to being tired a lot of the time
My top tips - whenever it comes to time to sleep make sure you have no distractions. Phones, TV (and pistonheads) are some of the worst distractions.
I've spent years going from days to nights, or 'lates' to nights, or split shifts or whole weekends awake. Normally exhaustion = sleep!!
I've spent years going from days to nights, or 'lates' to nights, or split shifts or whole weekends awake. Normally exhaustion = sleep!!
While I don't work shifts in a regular fashion, I do frequently have to work through the night and have to adjust to many different time zones.
My best advice would be to learn about sleep cycles and find out what works for you. For me, a 20-30 minute sleep will freshen me up for three to four hours and a 1hr40 sleep will give me six to eight hours. I use them to space out my main sleep and adjust to a new pattern. If I feel myself dropping off I'll just set my timer for 30mins or 100mins and just go with it. I'm allowed to sleep at work though, so that helps!
My best advice would be to learn about sleep cycles and find out what works for you. For me, a 20-30 minute sleep will freshen me up for three to four hours and a 1hr40 sleep will give me six to eight hours. I use them to space out my main sleep and adjust to a new pattern. If I feel myself dropping off I'll just set my timer for 30mins or 100mins and just go with it. I'm allowed to sleep at work though, so that helps!
I've worked nights to days/days to nights for years.
I walk a lot and go to the gym to burn up energy so that I sleep reasonably well at night, ready for day shifts.
I generally sleep much better after a night shift though, but use 3M foam ear plugs (easily the best, and they don't fall out) and a sleeping mask, as my blackout blind still lets light in around the edges.
Link to the ear plugs below...
Look at this on eBay http://www.ebay.co.uk/itm/331960235413
I walk a lot and go to the gym to burn up energy so that I sleep reasonably well at night, ready for day shifts.
I generally sleep much better after a night shift though, but use 3M foam ear plugs (easily the best, and they don't fall out) and a sleeping mask, as my blackout blind still lets light in around the edges.
Link to the ear plugs below...
Look at this on eBay http://www.ebay.co.uk/itm/331960235413
Did night shifts for 3/4 years, rather than rotational shifts but would still regularly transition to "normal sleep"
The first change to a new pattern is worst, trying to sleep/nap before your first night and staying up the day after.
Few things that worked for me are a nice thick blind & curtains on top to keep out any daylight, get an electric blanket for winter and pop that on while you eat brekkie and do teeth before sleep. Nytol on occasion and some ear plugs like these (still use these now)
https://www.amazon.co.uk/gp/product/B00Y3P1ILS/ref...
The first change to a new pattern is worst, trying to sleep/nap before your first night and staying up the day after.
Few things that worked for me are a nice thick blind & curtains on top to keep out any daylight, get an electric blanket for winter and pop that on while you eat brekkie and do teeth before sleep. Nytol on occasion and some ear plugs like these (still use these now)
https://www.amazon.co.uk/gp/product/B00Y3P1ILS/ref...
I've been using these for years on trips with noisy hotel rooms. Get them here:
http://www.snorestore.co.uk/acatalog/foam-earplugs...
You might find that blackout blinds and ear plugs are unnecessary depending exactly what shifts you're doing (and how deep you can sleep!)
I did 4 on, 4 off, 12hr days and nights and was able to sleep just fine throughout the day.
I have shifts ending between 0300-0600 now and still seem to manage OK!
Good luck.
I did 4 on, 4 off, 12hr days and nights and was able to sleep just fine throughout the day.
I have shifts ending between 0300-0600 now and still seem to manage OK!
Good luck.
I came off shift last week,2 days/2 nights/4 off, after 15 years.
Thank f
k!
Decent earplugs (I have custom ones from ACS that seal perfectly) are a must.
I always tried to sleep very little after my last night - 0700 finish, bed at 0715 ish, up at 11-12.
The day between days/nights i'd sleep in a bit, train, and maybe nap in the afternoon if possible.
Good luck!
Thank f
k!Decent earplugs (I have custom ones from ACS that seal perfectly) are a must.
I always tried to sleep very little after my last night - 0700 finish, bed at 0715 ish, up at 11-12.
The day between days/nights i'd sleep in a bit, train, and maybe nap in the afternoon if possible.
Good luck!
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