Pregnancy Affects Everyone Differently!!
The following are some tips for employees and employers on how to optimize sleep when working shiftwork:
EMPLOYEE TIPS --- GET YOUR ZZZs
- Get a minimum of 6 hours sleep in a 24 hour period.
- Plan your family, social and household activities so you don’t borrow from your sleep time.
- Tell your family and friends when you will be sleeping.
- Nap for 1-4 hours on the day prior to your first night shift.
- During evening and night shifts, expose yourself to bright, not dim, lights; intense light can help to reset your body's rhythm.
- Consider the direction of your rotating shifts; if you can, rotate forward from days to afternoons, to nights. This will help your sleep/wake cycle to adjust better.
- Once an evening or night shift has started, try to remain on the same sleep/wake shift during your time off.
- After your night shift eat a light meal, and then follow your regular bedtime rituals (e.g. brushing teeth).
- Go to bed as soon as possible at the end of your night shift.
- Organize your sleep environment by making sure you have a :
- comfortable bed
- cool room temperature - not above 24°C (75° F); and
- dark quiet room - this can be accomplished by:
- using dark curtains or blinds, and
closing windows;
- turning off telephones and
doorbells;
- using eye covers and ear plugs; and
- masking noise by using a fan or soft
music.
- Avoid watching your clock --- turn your bedside clock to the wall.
- After your last night shift, stay awake or cut your sleep short in order to sleep at night.
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EMPLOYER TIPS --- BE SENSITIVE AND ACCOMMODATE
- If possible, organize work to reduce the need for shiftwork.
- Schedule the most demanding work earlier in the shift when your workers are most alert. This reduces errors and accidents.
- Early morning shifts starting at 5:00 or 6:00 a.m. are associated with less sleep and greater fatigue.
- Consistent schedules are more desirable than ones involving frequent changes.
- Rotate shifts forward (e.g. days, evenings and nights).
- Provide at least 48 hours between shift changes to allow the employee's body to adjust.
- Do not schedule more than 5 to 7 shifts in a row.
- Avoid overtime if possible.
- Allow flexibility for shift changes.
- Educate your employees on ways to cope with shiftwork.
- Provide worksite child care.
- Educate your employees about stress recognition and reduction.
- Provide your employees with environmental support such as: healthy meals and snacks (e.g. 24 hour cafeteria services or vending machines); bright lighting; and rest areas.
- Create family-friendly and healthy lifestyle policies
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