1. Sleep Hygiene For Shift Workers
Presented by: INSERT INFO HERE

2. Definition of Shift Worker:
Anyone who follows a work schedule outside the typical “9-5” business day.
This can be individuals who get up in the middle of the night to participate in a global meeting. This can be an individual who comes in to work at 3 am in the morning or someone who switches between all 3 shifts.

3. Healthy Sleep Habits
A balance between:
-Behavior
-Environment
-Circadian rhythm

4. What is your circadian rhythm?
Circadian rhythms are what people often refer to as your body's internal, biological clock. The typical human circadian rhythm occurs on a cycle of approximately 24 hours, responding primarily to light and darkness in your environment.

5. Disadvantages of Sleep Deprivation
Increased risk of driving accidents
Increased risk of major industrial accidents
Poor concentration
Decreased reaction time
Increased stress
Decreased coordination
Decrease in ability to make decisions
Increased sick leave
Increased risk for chronic illnesses (heart disease & gastrointestinal disease)

6. Symptoms of a Sleep Disorder
Excessive sleepiness
Insomnia
Irritability/depressed mood
Personal relationship difficulties
Difficulty concentrating
Headache
Lack of energy
Disruption of social and family activities

7. Treatment for Sleep Disorders
Limited
Requires behavioral changes
Can require pharmacological treatment
Taking alcohol and sleep aids to promote sleep are risky because of dependency problems, and they can become part of an upper-downer cycle when caffeine and stimulants are used in the morning to increase alertness. Such self medications are often problematic because of their ease of access and use, rapid onset, and potentially serious withdrawal effects

8. Coping Behaviors Stay awake during break (walk or exercise)
Drink caffeinated beverages at beginning of shift
Don’t leave boring tasks toward the end of shift
Avoid long commutes to work
Wear sunglasses and/or hat for commute home. Don’t stop to run errands
Exposure to light upon wakening
Talk to co-workers and share ideas
Night shift workers are most sleepy between 4 am and 5 am.
Stay away from caffeine towards end of shift

9. Coping Behaviors (continued)
Eliminate noise & light from your sleep environment
Exercise but not at the expense of sleep
Keep bedroom cool (60-67 degrees)
Wind down – shift in to sleep mode
Make sure you are comfortable
(use blackout curtains, eye shades, ear plugs, white noise machines or fans)
Even if your eyes are closed, the sunlight coming into the room tells your brain that it's daytime.
Shift in to sleep mode. Calming activity like reading. For some, electronic devices emits enough to promote awakeness

10. EVEN ON WEEKENDS!!! Most importantly…!
Keep the same bedtime and wake time schedule
EVEN ON WEEKENDS!!!
and
If you cannot sleep…go to another room!

11. Design Your Bedroom Make your bedroom relaxing and peaceful
De-clutter your bedroom
Use warm, calm colors that are soothing to you (walls, artwork, blankets)
No TV or computer in the bedroom
Fresh clean scented sheets and make your bed. Lavender causes a relaxing state.

12. Night Shift Meals
Eat small meals or snack on small amounts of food during your shift
Eat fruit, vegetables and high protein foods
(boiled eggs, turkey, chicken, cheese, peanut
butter)
Eat early in your shift to increase energy
Nuts, seeds and dried fruits are a good snack
Eat 3 regular meals at regular times
AVOID ALCOHOL – initially improves sleep; develop a tolerance quickly then causes sleep disturbance
Large night shift meals will make you sleepy and encourage weight gain.
These foods contain amino acid tryptophan which is a building block for serotonin. Serotonin effects your emotional stability and sleep pattern which can lead to insomnia. An imbalance in serotonin effects your circadian rhythm.

13. Eating After Night Shift
Stop consuming caffeine four hours before your scheduled bedtime.
Shortly after you get home, eat foods that are high in carbohydrates and lower in protein and fat to make you sleepy.
Orange juice, toast and jam and breakfast cereal are good examples.

14. Keeping a Sleeping Diary
A sleep diary can be used to learn about your sleep habits. It may be the key component to helping you and your health care provider diagnose and treat a sleep disorder.

16. Talk to your healthcare provider
If you continue to have difficulty sleeping despite behavioral changes, you may require assistance from your health care provider and possibly pharmacological intervention.

17. Questions?