Managing Shift Work Sleep Disorders By Improving Your Work Schedule

Depending upon the type of work you do, you may also want to consider rearranging your shift schedule to promote the most productive sleep schedule possible.

If you work a rotating schedule then backward rotating shift schedules (that run day-night-evening) are the least conducive to a productive sleep pattern because they are so disruptive to your body’s circadian rhythms. Instead, try arranging your shifts so that they are forward rotating (running day-evening-night). The gradual progression of a forward rotating, or clockwise, shift schedule is less disorienting to your body’s natural sleep patterns and will enable you to maintain a more consistent sleep routine.

In addition consider the following:

• Opt for a fast rotating pattern of night shifts. Try not to work more than three or four night shifts in a row before taking a couple of days off. This will minimize disruption to your body’s circadian rhythm and limit your sleep loss.



• Keep a good gap between shift changes. When you do change shift try to avoid gaps of less than ten hours between shifts. For example, if moving from an early morning to a night shift on the same day you do not have sufficient time for a proper period of sleep between your shifts. If you are coming off a night shift then you should try to have at least twenty four hours (and preferably forty eight hours) rest before starting a new shift.



• Ensure that you have some free weekends. It is very easy for shift workers to loose contact with friends and family who are working a normal day pattern and so you should endeavor to have at least one weekend off each month to catch up.



• Avoid long periods of shift work followed by relatively long breaks. Although it may seem nice to work a ten or fourteen day shift pattern and then to have four or five consecutive days off, the tendency is to treat your days off as a mini-holiday and to revert to a normal day/night pattern of living and sleeping. This can be particularly disruptive to your body’s time clock.



• Keep long shifts and overtime to a minimum. If working long shifts (for example twelve hour shifts) then try to work no more than two or three in a row as excessively long shifts can be particularly tiring and your time to rest and recover between shifts is reduced.



• Adjust your shifts to your workload. Work or a heavy nature or work that is repetitive can be particularly difficult when undertaken at night. If possible try to work shorter shifts at night for this type of work and use slightly longer day shifts to compensate. Alternatively look at moving heavy work to shorter shifts and lighter work to longer shifts.



• Look at your rest breaks. If possible try to take a number of shorter breaks rather than just one or two longer breaks during your shift. Three twenty minute breaks spread across your shift might well be preferable to a single one hour break in the middle of the shift.



• Try to stick to a regular pattern. Whatever rotating pattern you follow, try to ensure that it is a regular and predictable pattern. This will allow you to plan ahead and schedule jobs at home, childcare and time with family and friends.

Finally, let's look at managing shift work sleep disorders with natural sleep remedies. >>>