Night shift workers need 7 to 9 hours of sleep, just like people working during regular hours. The best time to get your Zzzzs is from 9 am to 5 pm, if you work between 11 pm and 7 am. This recommended sleep window can be adjusted depending on your specific night shift hours. Working the night shift is no easy feat. Humans are diurnal creatures, which means we are active during the day and become tired as the sun sets. Therefore, night shift workers need specific sleep strategies to have a smooth work experience. Night shift workers still need to get the recommended 7-9 hours of sleep when resting during the day. To become a skilled daytime sleeper, you may want to optimize your sleep hygiene. Taking a warm shower before bedtime, sleeping in a dark room, and using a weighted blanket all contribute to enhancing your quality of daytime sleep. This is ideal if your work grants you the freedom to indulge in loud music or if donning a pair of headphones won’t cause a distraction in your workflow. Having an interactive podcast or YouTube video playing in the background can also help you stay alert and engaged. It is ideal to consume caffeine within 1 to 2 hours of waking up for your shift. Beyond that, you can enjoy light herbal teas such as peppermint and ginger tea. Staying hydrated will also help improve brain function and combat the brain fog that can occur due to sleepiness during your night shift. Sleeping with a weighted blanket has been shown to promote deep sleep, leaving you feeling refreshed upon waking up. Our Cotton Napper, for instance, provides deep touch pressure that promotes the production of melatonin, the sleep hormone. Not really. Healthy adults, regardless of their work shifts, need the recommended 7 to 9 hours of sleep. For night shift workers though, you may want to be more intentional about optimizing your sleep hygiene. Therefore, worry not working the night shift does not equal sleep deprivation. Although, some people might take a little longer to adjust to daytime sleeping for their night shifts. This may lead to them getting less sleep, which has been linked to an increase in the stress hormone, cortisol. Cortisol makes it even more difficult to fall asleep.
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Sunday, March 23, 2025