How does shift work affect sleep?
Generally, the body is programmed to sleep best overnight and to be most alert during the day. Shift work isn’t easy because it involves working against your body’s natural rhythm. You need to be active and alert at night when your body is designed to sleep — and need to sleep in the day when you’re wired to be awake.
Working at night or irregular shifts can keep you from getting the regular sleep time that most daytime workers take for granted. ‘Research has found that shift workers have 1-2 hours less sleep on average per 24 hours than non-shift workers.’
Lack of sleep is an occupational hazard
Fatigue is recognised as a workplace health and safety risk. Being fatigued impairs you as if you were drunk or on sedative drugs. In fact, studies show that 17 hours without sleep impairs your driving in the same way as having a blood alcohol level of 0.05 percent.
In addition to this, fatigue worsens your hand-eye coordination and makes it harder for you to communicate. Your brain does not process information or solve problems as well as it should. You also tend to take more risks. This means that your chance of making errors goes up. In turn this can be a danger to the health and safety of you and those around you. To make things worse, as you become sleepier, you are less aware of your reduced performance.
- Use window coverings that will sufficiently block out the sun and reduce the light level in your bedroom during the day.
- Make sure the temperature in the bedroom isn’t too warm — cool conditions help you get to sleep and stay asleep
- Try to make your bedroom as sound proof as possible. An air conditioner or fan can help mask noises. Sound insulation on doors and windows can reduce noise levels. Earplugs may help too.
- If possible, unplug the phone and put a notice on your bedroom door to let people know you’re sleeping
- Let friends, family and neighbours know your work schedule so that your sleep is undisturbed
- Ask other household members to use headphones for the TV and stereo while you sleep
- Think about what you eat and drink before you go to sleep. Drinks containing caffeine — such as coffee, tea, cocoa and green tea — can keep you awake. Alcohol can make you sleepy at first but its effects can wake you up later on and can reduce your amount of deeper restorative sleep. Eating a heavy meal close can also keep you awake.
- You may need time to unwind between work and bedtime. Some shift workers prefer to go straight to bed, while others find it’s better to read or watch television to wind down first.
- Make time for enough sleep. Shift workers have to sleep when others are awake. Social and sporting events can sometimes be rearranged so that shift workers can still participate in these activities.
- Some workers are allowed to take a break during their shift. This time can be used for a short nap.
- Stick to a regular sleep-wake schedule as much as you can
- Avoid smoking. Research suggests that smokers have less restful sleep compared to non-smokers. This may be because nicotine is a stimulant.
Light Control
This is often the biggest challenge in Perth for a shift worker who is trying to fall asleep while the sun is up! Even if your eyes are closed, light can be detected through your eyelids telling your brain that it’s day time. Roller Shutters give you 100% control over the amount of light let into your bedroom. When fully closed they are capable of blocking out even the brightest direct sunlight on a window.
Temperature
Your body temperature naturally drops as you drift into sleep, so cooling down your bedroom can jump start the process and make it easier to doze off. If your bedroom window faces directly into the sun, chances are your room becomes uncomfortably hot at times, making it almost impossible to get comfortable enough to fall asleep and stay asleep. OzShut Roller Shutters are designed to prevent the transfer of heat by up to 90%! This also means you do not need to use your air-conditioning as much and will save 30-40% on the running costs.
OzShut Roller Shutters can be a great addition to any bedroom window but are especially useful to those that need to sleep when the rest of the world is awake!
During an in home appointment we can show you the product in more detail, measure the windows you might be interested in & help you custom design the style of Roller Shutters that best suits your needs and budget.
Call us now on 13 20 68 or fill in the online quote request form and we will be in touch as soon as possible to confirm a suitable day and time.
Take advantage of our ‘Ezi-Shut‘ option by Humm – you can have your Roller Shutters today and pay over time with NO INTEREST EVER!! (available to approved customers only)
