Light plays a significant role in regulating our circadian rhythm. Simply spending some time in brightly lit areas during the first half of your day can increase your overall alertness and energy. Before you leave work and expose yourself to sunlight, try putting on a pair of wraparound blue-light blocking sunglasses.

These glasses block out the blue wavelength of light that signals your body to begin its daytime circadian rhythm. Wear them until you reach the darkness of your bedroom. Blocking out those blue wavelengths of light can help you sleep longer during the day.

You may feel tempted to stay awake all day before the first shift in a block of night shifts, and then work all night. Remember that our cognitive performance after 24 hours without sleep is the equivalent of working with a blood alcohol level of.

Help your internal clock out and get as much rest as possible before 2 pm. Some examples include oats with blueberries, Greek yogurt, peanut butter on an English muffin, or eggs and toast. Daylight naturally triggers our circadian clock to wake us up. Improve your sleep quality by blocking out as much light as possible in your bedroom.

Getting enough sleep at home often requires a team effort. Ask your family and friends to respect and support your sleep schedule by cutting back on disruptive behavior and disturbances during allotted times.

Melatonin is a hormone the body usually produces in the evening. When working non-standard shifts, taking melatonin supplements at other times of the day may help prepare your body for sleep.

Although melatonin supplements are commonly available over the counter, we still recommend checking with your doctor first. CDC NIOSH Training for Nurses on Shift Work and Long Work Hours. Wellness expert Britta Trepp shares tips and strategies to improve your sleep quality and help you fall asleep faster.

How do I share employee engagement feedback with my team? Chief Wellness Officer Amy Locke, Resiliency Center director Megan Call, Utah Health Academics HR leader Sarah Wilson, and Organizational Development Director Chris Fairbank explain when and how to talk with your team.

With so much going on around the world and in our daily lives, our brains are constantly in overdrive. Mindfulness educator and social worker Trinh Mai explores what practitioners across U of U Health and the VA are doing to help their patients and teammates take a mental break and respond courageously in these times.

an inititaive from University of Utah. About Submission Guidelines All Articles. Marcie Hopkins, University of Utah Health. For medical professionals working night shifts, getting adequate sleep can be a challenge.

Top 10 sleep tips for night shift workers These tips can help restore the natural balance in your body as you adapt to a new sleep cycle. Sleep as long as possible Night shift workers usually sleep less and experience poorer-quality rest than their colleagues on day shift. Improve Your Sleep Quality.

Select the option that best describes you. View Topic. Font Size Small Normal Large. Sleep-wake disturbances in shift workers. Formulary drug information for this topic. No drug references linked in this topic. Find in topic Formulary Print Share.

View in. Language Chinese English. Authors: Philip Cheng, PhD Christopher L Drake, PhD Section Editor: Cathy A Goldstein, MD Deputy Editor: April F Eichler, MD, MPH Literature review current through: Jan This topic last updated: Oct 11, Additionally, shift work is increasingly recognized as a risk factor for a variety of adverse health outcomes, including but not limited to cancer, metabolic syndrome, weight gain or obesity, cardiovascular disease, and pregnancy complications [ 1,2 ].

While some shift workers show circadian adjustment to their work schedule, many others do not. Those who do not adjust commonly experience excessive sleepiness during work hours and significant sleep disturbance.

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