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NightShift JetLag Report

NightShift JetLag Report

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Published by Mari200x
NightShift JetLag Report
NightShift JetLag Report

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Published by: Mari200x on Jun 14, 2013
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How to Cope With Night Shift Work and Jet Lag
by Kacper M. Postawski,
PowerfulSleep.com
 
Copyright © 2004 PowerfulSleep.com
 A
ll Rights Reserved
 
1
 
How to Cope With Night Shift Work and Jet Lag
by Kacper M. Postawski,
PowerfulSleep.com
 
If you currently work at a job that requires you to often drastically change your sleepingschedule, or if you travel a lot, this strategy will help you obtain higher quality sleepduring these times which put a lot of stress on the integrity of your sleeping system.
Night Shift Work
 A great number of people work the night shift, or work at jobs that require them to workodd hours sometimes extending into the early or late evening. This provides a hugechallenge for our sleeping system, because of the improper light exposure / activitylevels. As you remember, our exposure to light sets our body temperature rhythm andcontrols our melatonin levels. If you work a night shift, you're remaining active whileyour body thinks it's time to sleep. Not only does this provide a strain on your sleepingsystem, it's also difficult on your emotional life as you're forced to work when everyoneelse is sleeping, this type of schedule limits your social activities with friends and family.
Unless all your friends and family members work night shifts! 
Because of the lack of light during work, many night shift workers report feeling drowsyduring work, it's also not uncommon for night shift workers to doze off when drivinghome in their cars.While little can be done to work around the demands on your time, you can incorporatea personal strategy to increase the quality of your sleep and make sure you're moreenergetic and awake during the night:
1) Artificial Bright Light
Possibly the best way to deal with night time fatigue at the work place would be tohave your employer purchase an artificial bright light generator. These light boxes cancreate up to 5,000 - 10,000 luxes of light and can make a huge difference on your bodytemperature levels, instantly changing your level of energy and alertness, they make aHUGE difference.The average price of a light generator is $200, the investment is well worth the increaseof your personal energy levels at work, as it will most likely benefit your employer in theend. Explain to your employer that feeling drowsy and low on energy at work is also ahuge safety issue, and that would drastically help improve the energy levels of everyonein the work-place. If he/she is still not convinced, get them to contact us:Questions@WonderfulSleep.com If you're exposed to high intensity light while you work the night shift or evening shift,your energy levels will shoot through the roof, your sleep will co-relatively be of muchhigher quality as your body temperature rhythm will be more balanced, allowing you tosleep deeply, and for a shorter amount of time.
Copyright © 2004 PowerfulSleep.com
 A
ll Rights Reserved
 
2
 
How to Cope With Night Shift Work and Jet Lag
by Kacper M. Postawski,
PowerfulSleep.com
 
2) Get Exercise before Work
Exercise will create a significant rise in your body temperature rhythm, allowing you tofeel more awake and alert during work. The significant drop of body temperatureafterwards will make it easier to fall asleep and sleep deeply when you come home.
3) Sleep Time
Most night shift workers come home at around 6 am - 7 am and try to sleep, but thefirst 3 hours of their sleep is interrupted by morning activity around the house.Remember that the first 3 hours of your sleep is most important as it contains thelargest portion of your deep sleep. For this reason you shouldn't go to bed right after you come home from work, wait until everyone in your house leaves for work and thechildren have eaten breakfast and are in school - this way you can wind down a bit after work and get to sleep.
4) Include a 10-45 minute nap
Because of the lack of sunlight in your schedule, your body will naturally try to sleepLONGER than other people. This is simply how the body reacts to a dark environment,and why people tend to sleep longer during the winter. Chances are you still want tointeract with your family and friends during the day, so if you still feel un-rested anddrowsy after your sleep, take a very short 10 - 45 minute nap during the day. The brief period of Stage 2 sleep will be very physically recharging and rewarding - allowing youto stay more alert during the day. Don't under estimate the effects of these “Power Naps”, they're extremely beneficial.
5) Regular Schedule
Try to maintain your “regular” sleeping schedule during the weekends, as we talkedabout before the weekend can be a huge enemy to your sleeping system. This is trueespecially if you work a night shift. By sleeping the same way during the weekend thatyou do during the weekdays, you ensure that your body temperature rhythm becomesadjusted to this setting, you'll get better sleep and higher energy levels in the long run.
6) Avoiding Light
 Avoid light when you leave work by wearing dark sunglasses, this will minimize thechance that your body will get confused and think it's time to wake up. Also make surethat you sleep in a dark room after work, and that your sleep isn't interrupted by brightlight. Bright morning light is a major cue for your body that it's rise and shine time, thiswill limit your sleep drastically.
Copyright © 2004 PowerfulSleep.com
 A
ll Rights Reserved
 
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