How to manage the sleep cycle with shifting work timings?

Question

Hello doctor,

My work shift has changed from day to night for the past five months. Initially, I felt very tired staying awake at night and working, now I got used to it, but again my shift has changed to the day shift. How to manage my sleep cycle now? Kindly suggest.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understand your concern. You need to make gradual sleep adjustments over a week to return to day awake night sleep cycle.

1. Avoid having a clock or alarm clock where you can see during your rest time to reduce anxiety.

2. Daytime nap- Use blackout curtains or drapes to make your bedroom as dark as possible in the daytime sleep, in the afternoon for as half an hour, as possible cut out noise or light with ear plugs and eye cover.

3. Pre-sleep activities- Following simple practices such as a light snack, a warm bath, brushing your teeth, soothing music, relaxation exercises, or meditation could be part of a wind-down routine.

4. Avoid- alcohol, smoking, and heavy diets (eat multiple small portions during the day and eat early supper).

If you still have any difficulty sleeping, you may want to rule out obstructive sleep diseases, for which consult a local sleep specialist for diagnosis and any possible medications. I hope I have cleared all your doubts.

Thank you.