Back-to-back shifts? No worries. Long hours? That’s okay.
When it comes to EMS – rotating shifts and twilight hours
can feel as normal as donning your badge or uniform. Especially when you’ve
been running on adrenaline and have a passion for what you do.
But whether you’re a paramedic, nurse or night cleaner –
irregular work hours can thwart needed snooze time that most nine-to-fivers
take for granted.
If you’re constantly changing up your shifts or taking on
more than needed – pay close attention to your sleep. You could be at risk for shift work sleep disorder – absenteeism, inability to focus and
accidents related to fatigue are all symptoms to watch out for.
To replenish snooze time try these
tips:
Stagger night-owl shifts: It’s easy to lack sleep
once you’ve worked a few nights in a row. Instead, catch a break and ensure
your rest by scheduling days off in-between.
Also smart to avoid rotating shifts as much as possible. Flipping
your schedule frequently makes it harder to adjust to a healthy sleep schedule.
Side-step caffeine: A
steaming cup of coffee can boost alertness and kick start your day. But too
many coffee breaks can lead to irritability and trouble dozing off. Rather than
risk a headache, try sipping water to keep hydrated and alert.
Enjoy active breaks: Snap
on the iPod, chat to a co-worker or go for a walk. Active breaks help you feel
energized for work but ready for slumber once you don your PJs and sink into bed.
Light up the workspace: Twilight
shifts can tamper with circadian rhythms (your internal clock that tells you
when to wake and sleep.) To optimize snooze time, use a special light box, lamp
or visor to signal to your brain it’s “daytime.”
Put on a pair of shades: On
the way home, try sporting wraparound sunglasses to protect from sunrays. This
helps ready you for sleep and makes dozing off easier once your head hits the
pillow.
Use blackout blinds: Sunlight
is a strong stimuli that tells your brain it’s morning. That’s why most people
have a tougher time sleeping mid-day. Get some proper shuteye by using heavy
curtains or blackout blinds to block out the sun.
Utilize employer benefits: Rejuvenate yourself with
counseling, fitness programs, paid vacation or mental health days. Many
hospitals and fire departments offer these perks to keep employees feeling good
and at their best. Use them whenever you need them.
