Top 10 Sleep Hygiene Tips for Shift Workers in UK
Being a nurse in Manchester doing rotating shifts is an absolute nightmare for my rhythm. I've put together a list of 10 tips that actually work for the UK climate and housing—like dealing with thin walls and the sun coming up at 4am in the summer. Has anyone else found that blackout curtains alone just don't cut it?
Spot on, NorthernLass. In my London flat, the noise from the street is worse than the light. Tip number one has to be high-quality earplugs or a white noise machine. I use a fan even in the winter just to drown out the sirens and foxes.
Totally agree with the noise aspect! I'm in Toronto and the streetcars are brutal. One tip I'd add is "temperature control." Since UK homes are built to keep heat in, day-sleeping in July can be like an oven. Have you tried those cooling gel mats?
I work nights at a warehouse in Ohio and the best thing I did was "Anchor Sleep." Even on my days off, I keep a 4-hour window that overlaps with my workday sleep. It keeps the circadian rhythm from completely shattering.
Anchor sleep is a good shout, Mike. My tip #3 is "The Sunglasses Trick." I wear dark shades on the drive home from the hospital so the morning sun doesn't tell my brain it's time to wake up. I probably look like a right prat driving through Greater Manchester in the dark with sunnies on, but it works!
I do the same thing here in BC! Another big one is avoiding a heavy "dinner" at 7am. If I eat a full English breakfast right before hitting the hay, my digestion keeps me awake. I stick to a small bowl of porridge or some Greek yoghurt.
Wait, no bacon? That's the best part of the morning! But seriously, Dave is right about the digestion. I'd add "Caffeine Curfew" as tip #5. I stop the coffee at least 6 hours before I plan to sleep, even if I'm halfway through a graveyard shift.
The caffeine curfew is a tough one when the 3am slump hits. I've switched to peppermint tea for the second half of my shift. It gives a little mental refresh without the jitters.
Great additions. Tip #6: "The Family Talk." Make sure the people you live with actually respect the 'Do Not Disturb' sign. My mum used to hoover right outside my door until I sat her down and explained shift lag feels like a permanent hangover.
The "Shift Lag" description is perfect. It's so hard for 9-5ers to understand.
What about light therapy? I use a SAD lamp (Seasonal Affective Disorder) as soon as I wake up for my night shift. Since we get so little sun in the winter anyway, it really helps reset the clock. That's tip #7 for sure.
I use one of those! It's vital in the UK. Tip #8: "No Blue Light." I use an app to block blue light on my phone if I'm winding down after a shift. Better yet, just put the phone in another room.
Totally agree! The phone is the biggest sleep killer. Does anyone use magnesium? I’ve heard it’s great for relaxation.
Magnesium glycinate is a game changer. I take it 30 mins before bed and it just takes the edge off. That should be tip #9.
And finally, tip #10: "The Buffer Zone." Give yourself at least 45 minutes of 'mindless' time before trying to sleep. No bills, no news, no stressful emails. Just a boring book or some light stretching.
This is a solid list. I'm going to print this out for my brother, he's just started nights at a sorting office and he's struggling big time.
Quick question on tip #3—do you find the sunglasses make you sleepy while driving? I'd worry about safety on the road.
Valid point, Mike. I only wear them if it's genuinely bright out. If it's a typical grey morning in Manchester, I don't bother. Safety first, obviously!
One more thing... does anyone find that alcohol helps? A 'nightcap' after a night shift is pretty common in some circles.
Bad idea, Dave! Alcohol might help you fall asleep, but it ruins the quality. You'll wake up 4 hours later when it wears off and feel even worse. Avoid it if you can.