Getting enough sleep is a struggle for most people. But if you are amongst the 16% of Australians who work on shifts, it can sometimes feel near impossible to maintain a healthy sleep schedule. The pandemic has also forced many to work from home at unfixed hours, causing the body to rework its internal clock.
What Is Shift Work Sleep Disorder (SWSD)?
Shift Work Sleep Disorder usually affects people who work outside the non-traditional hours and is increasing with the recent changes in people’s work schedules. It becomes harder to fall asleep and causes a great deal of physical and mental exertion.
Whether you were working on shifts from day one or are trying to adjust to the new normal, we’re here to help you get the rest you deserve. Here are a few tips you can practise for better sleep, and most importantly, better health.
1. Maintain a good sleep schedule.
One of the first things to ensure is that you are getting the recommended seven to nine hours of sleep. You could also try out a split-nap schedule where you can nap for a few hours after work and sleep for longer later on in the day. Choose what works best for you and stick to it, even on your off days. This gives enough time for your body to adjust to the new timings.
2. Create an ideal sleep environment.
Trying to find a ‘good night’s rest’ in the daytime can be difficult because of the bright rooms and daily distractions. Our Silk Sleep Mask is the easiest way to block out the morning light and signal your brain that it’s time to sleep. The natural properties of silk keep your eyes moisturised and protect your hair and skin. Draw the curtains, slip on the mask and enjoy complete darkness! Which is exactly what you need after a long night’s work.
Pair this with our Sweet Dreams Sleep Mist to create a cosy ambience for your sleep. It contains the right trickles of the essential oils to produce the sleep hormone, Melatonin.
3. Get in some gentle stretches to relax your mind.
Practising gentle yoga flows and meditation before bed allows you to release all the tension you were holding during your work hours. So when you do hit the pillow, you instantly sink into a blissful sleep. Our Healthy Habits Kit includes The Goodnight Sequence, which has ten movements to calm your mind and body.
4. Keep a healthy diet.
Maintaining a quality diet that helps you stay alert at work and assists your sleep is also important. While everyone knows it is best to limit coffee and energy drinks, it is also recommended to avoid alcohol (even though it’s really tempting!). Alcohol is a suppressant, but it can cause disruptions in your sleep, and that’s the last thing you want. Ensure you include lots of fruits and foods like pasta or bread that are easy to digest and avoid fatty and sugary foods. Find more of our easy and sleep-friendly recipes on our Healthy Habits Kit.