Shift work & Sleep 

In order to have proper sleep working shift work, you will have to focus on a variety of aspects to have a goodnights rest and help your body adjust to the sleep schedule time change. 

First, focus on your nutrition so your body is breaking down foods in the correct order it is used too. Adding foods with higher levels of Melatonin before bed are also very helpful! (Almonds, walnuts) 

Nutrition

Breakfast (1st meal) 

• Eat something that is high in protein  
• Recommendations: eggs, bacon, ham, cheese, milk 

Afternoon (2nd meal) 

• This meal should include protein, carbs, and fat 
• Recommendation: salad with chicken or sandwich with meat and vegetables 

Dinner (3rd meal) 

• Dinner should be carbohydrate based.   
• Recommendations: pasta, bread, rice, vegetables, fruit. 

Snacks (between meals) 

• Snacks should be eaten periodically between main meals and should vary between carbs, protein and fat. 
• Recommendations: yogurt, fruit, trail mix, granola bars, raw vegetables and dip. 

Follow the below to assist with your sleep and shift work: 

Hints and Tips for Shift Workers  

• Identify a suitable sleep schedule  
• If coming off night shifts, have a short sleep and go to bed earlier that night
• Once you have identified a suitable sleep schedule try to keep to it. Make the environment favourable for sleeping  
• Sleep in your bedroom and avoid using it for other activities such as watching television, eating and working 
• Use heavy curtains, blackout blinds or eye shades to darken the bedroom and block out sunlight
• Turn off your phone before bed, or set it to do not disturb if you use it for an alarm 
• Ask your family not to disturb you and to keep the noise down when you are sleeping 
• Try using earplugs, a fan, white noise or background music  
• Adjust the bedroom temperature to a comfortable level, as cool conditions improve sleep. Techniques to promote sleep  
• Avoid caffeine, energy drinks and other stimulants a few hours before bedtime  
• Don’t go to bed feeling hungry: have a light meal or snack before sleeping but avoid fatty, spicy and/or heavy meals, as these are more difficult to digest and can disturb sleep 
• Avoid alcohol as it lowers the quality of sleep. 

Quick Tips: Making the Best of Shift Work 

• Keep the same sleep and wake times, even on the days you don't work. 
• Avoid caffeine drinks for 4 to 6 hours before you go to sleep.
• Start to adjust your sleep schedule before a change of shift. For example, if you're going from an evening shift to a night shift, you can start to delay your bedtime 1 to 2 hours each day for the 3 days before the change. 
• Wear dark sun glasses on your way home from work. This helps send a message to your body that it's almost time to sleep. 
• Try to not use technology such as smartphones, computers, or tablet devices for at least an hour before you go to sleep. Cover clocks in your bedroom with a towel
• Do something to relax before you go to bed. Examples include a warm shower or bath, mediation, stretching or reading a book.  

How to Cope with Night Shifts

• Avoid smoking before bed. Nicotine is a stimulant and can therefore cause you to experience difficulties in getting to sleep.
• Stay away from activities that make you feel more alert until the hours before your next shift.
• Keep hydrated while you are working to promote physical and mental performance, but do not overload the bladder with fluid before bed.
• Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift