special. However, most shiftworkers need to become more aware of
what to do to get satisfying sleep and when to do it.
When to Sleep after Night Shift: This depends on the individual.
Try different times and see what works best for you. As you experi-
ment with different sleep times, keep a written record of when you
go to sleep, when you wake up, and how rested you feel. This will
help you identify which sleep schedule works best for you.
Some workers like to sleep in one longer period, but many workers
need two shorter sleep periods to get enough sleep after the night
shift. It is a good idea to go to bed as early as possible after the night
shift in order to maximize sleep. A second sleep also could be taken
in the afternoon to get ready for night shift. Try taking advantage of
the natural tendency to be sleepy in mid-afternoon. You might get
your most satisfying sleep at that time.
Does Rest Equal Sleep? Just resting without sleep is not enough.
The brain has to have sleep, or you will be sleepy later in the day
or during night shift. However, rest without sleep still is valuable for
body and muscle recovery. Schedule at least seven hours in bed,
even if you don't sleep the whole time.
What is the Minimum Amount of Sleep? The vast majority of
workers need at least six hours of sleep but most need more than
this. Most people do not feel refreshed and at their best with just six
hours. Staying with your own preferred amount of sleep is best in the
long run. You might find that you need less as you become more
experienced with shiftwork.
Switching Back to Days: When switching back to days after the
night shift, it is best to get most of your sleep the following night.
Sleep just a couple of hours shortly after night shift to shake off
sleepiness. Then stay awake all day and go to sleep at your regular
bedtime at night.
28
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Plain Language About Shiftwork
Summary :
As you experi- ment with different sleep times, keep a written record of when you go to sleep, when you wake up, and how rested you feel. Some workers like to sleep in one longer period, but many workers need two shorter sleep periods to get enough sleep after the night shift. Switching Back to Days: When switching back to days after the night shift, it is best to get most of your sleep the following night.
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