Tips for night shift workers in order that can sleep soundly

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Lack of hours of sleep and the body's biological clock shifts that experienced by night shift workers, are known to have serious health risks, such as obesity, diabetes, cancer, and heart disease. To minimize these risks, you need to more attention to the quality of sleep.

Working with a shift system is a requirement and not can be avoided again for firefighters, police or medical workers. So that you need to compile a plan to help the body for adaptation with irregular working hours.

Here are some tips in order that shift workers were able to get good quality sleep and reduce the risk of various diseases due to shift sleep time, among other things:

1. Skip the opportunities

Shift work can really provide big pressure for the body and time. Things this puts a person on health risks and making time to gather with family decreases.

Even, although you need any extra income, think twice before accepting an offer to work overtime or night shift. Costs required to overcome the health risks in the future, may be far higher than the additional income.

2. Communicate with your partner

Shift work makes you do not have a lot of time with the family, so that you need to communicate your choice to work the night shift with the family. Give understanding to your partner that you may be not be able to do their responsibility to take care of the children entirely on work days.

3. Give warning on the body for 3 days

When you experience a big change in the work schedule that requires you to work the night shift, start changing your sleep time since 3 days previously. On the first day, if usually you sleep at 22.00, postpone sleep until 24.00.

So also on the second and third with adding the delay time gradually. It is intended that the body is not too surprised with the changes in the sleep cycle and be able to adjust quickly.

4. Maintain a sleep schedule

You need to keep, so that sleep schedule until wake up can regular at almost the same time every day. It is intended that the body can understand the cycle when you need to awake and when you need to sleep.

5. Change of shift, adjusted with clockwise direction

American Academy of Sleep Medicine recommends that people who work in rotating shifts, you should ask the manager to schedule the next shift in the same direction with clockwise, where the new shift started more slowly than previously.

For example, if you've just completed the work shift from 3:00 to 11:00 am, you will be more alert and sleep better if changes in the next shift is from 11:00 to 7:00 pm.

6. Wake up and go for a walk outside the house

Do not spend your time in the daytime just to sleep, with reason of replace hours of sleep at night. But you also need to get sunlight, so that so wake up, do a walk or exercising outside the house.

Sunlight will provide a signals of biological clock that it is time to re-alert and ready to work back in the evening.

7. Do not drive own vehicle

As many as two-thirds of shift workers report that himself always came home to work shifts in a state of sleepiness and still must drive a vehicle. In fact driving while sleepiness is the biggest cause of traffic accidents.

Better taking public transportation, hire a taxi, or ask a family member to pick you up after work the night shift.

8. Creating a home environment that is conducive to sleep

Communicate with your spouse and children in order to maintain the home atmosphere keep calm, so that you can sleep soundly.

Hopefully useful for you...
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