Shift work refers to any work that falls outside the usual daytime work hours. Shift workers typically work in the evening, at night or very early in the morning. 

Because of the unusual work periods shift workers are at a higher risk of sleep problems like insomnia, sleepiness and reduced sleep quality. This can in turn cause fatigue, high stress levels, higher risk of various health problems and an overall lower quality of life. 

Shift Work Sleep Disorder

Sleep problems in shift workers can build up to a point of turning into a serious disorder. It’s called shift work sleep disorder or SWSD. 

It occurs because of disruptions to the circadian rhythm. Your body clock knows that darkness means it’s time to relax and sleep and sunlight means you stay awake and alert. Trying to force the body to do the opposite — stay alert when it’s dark and sleep during the day — is likely to lead to SWSD. 

SWSD results in both insomnia and hypersomnia. 

With insomnia, you struggle to sleep when you should, which is during the day. That’s because the environmental cues — light, temperature, noise etc. — say you should be awake. 

Insomnia leads to sleep deprivation, which in turn affects your mental, physical and emotional health. 

With hypersomnia, you struggle with excessive sleepiness when you should be awake, which can be in the evening, night or early morning. Again, the environment tells your body one thing (you should be asleep) but your situation demands that you stay awake. 

Insomnia can worsen hypersomnia since you don't get enough sleep during the day, so you feel even sleepier at night. 

Hypersomnia is especially dangerous for workers like truck drivers and technicians because it impacts concentration and performance at work. 

6 Sleep Tips for Shift Workers To Avoid SWSD and Other Sleep Problems 

Obviously, changing your work schedule is the best way for shift workers to improve their sleep quality. If you can request a different shift or find a new job that allows you to work regular hours, that’s great. 

But that’s not an option for many shift workers. So you have to find a way to sleep better while still doing shift work. Here are five tips that can help.  

1. Avoid Rotating Shifts, If You Can 

Rotating shift workers have constantly changing work schedules. You might have an early evening schedule this week, a night shift the next week and a daytime shift the other week. In contrast, fixed shift workers work the same hours. 

A rotating shift can cause worse sleep problems because your body never gets time to get used to a specific schedule. You have to keep readjusting to sleeping at different periods of the day. 

So if you are able to, request a fixed work schedule. This makes it easier to plan your sleep routine and your body gets used to the new circadian rhythm. 

2. Avoid Exposure to Sunlight In The Morning 

Light is the main driver of the circadian clock that makes us sleepy or alert. In the morning, exposure to sunlight lifts our moods and makes us alert and more focused. That’s the opposite of what you want when you are coming home from a shift. 

Exposure to sunlight on your commute home can make it difficult to fall asleep once you get home. The best way to reduce exposure is going home before the sun comes up if your schedule allows it. 

If you have to go home when it’s light, wear dark sunglasses. 

3. Keep Your Bedroom Cool, Quiet and Dark 

To make it easier to sleep during the day, simulate nighttime conditions. Keep your bedroom cool using a fan or AC. Lower temperatures trigger sleepiness. 

Keep your bedroom as quiet as possible. Close the windows, turn off electronics and tell family members to keep things quiet. You can also wear earbuds to block out noise. 

Keep your bedroom dark to trick your mind into thinking it’s night. Get a good set of blackout curtains or use a sleep mask.  

4. Get A Power Nap Before or During Work To Improve Alertness

If you often feel sleepy during your shift, plan to take a 20-30 minute nap before your shift begins or in the middle of the shift. 

A short power nap can significantly reduce fatigue and improve alertness and moods. 

5. Take Coffee Early In The Shift 

Coffee is another great way to stay alert during your shift. But only take it in the early hours of your shift. Taking coffee too late in your shift can make it harder to sleep when you go home. This will cause sleep deprivation and make you even sleepier during the next shift. 

6. Talk To Your Doctor 

If you are really struggling with sleep, talk to your doctor about possible medication. They might recommend melatonin or sleeping pills to help you fall asleep during the day. 

Keep in mind, however, that sleeping medication is only a temporary fix to help you adjust to a new schedule. Getting used to sleeping pills can do more harm than good for your sleep quality. 

Your doctor may also recommend bright light therapy. This is where you expose yourself to bright light to help you stay alert. It’s like artificial sunlight for your brain.