Well, you actually can, I have done 밤알바 sleepovers, but that is hardly setting yourself up for successful, productive nights. I think one of the things people struggle the most on a night shift is really getting in and out of the shift, because of course, sleeping in during the day is very difficult if you slept in that night. It is a reminder that most people that need to do a lot of night shifts are not in the situation where they are making those demands. Some employers think they are doing people a favour by saying that you should work just one night shift per month.
Yes, it may feel a bit unfair that workers who do the days shifts do not have to do those steps, but do not be caught in the middle. There are huge unmet needs for shift workers that assist in managing their shift schedules, mostly around managing sleep, but also eating in accordance with their internal body clock. There are various ways of dealing with the sleep issues caused by rotating work shifts and constant late-night working. Another is to move your bodys circadian clock to allow you to tolerate working nights better and sleep in the days.
If you usually work night shifts, time your bedtime to wake up closer to when the next shift starts, instead of going straight to sleep when you get home. On your final days working a night shift, stagger your bedtime and wakeup times one to two hours per day. This involves sleeping a few hours after work, and then staying awake for a longer nap, ending near the beginning of the next shift.
When you are working nightshifts or late-night shifts, getting straight sleep is pretty difficult once your brain-work is done. Working late into the evening, or late into the evening, is not nearly as simple as staying up and refreshing your feed. It is so easy just to fall into the working-from-home-sleeping-from-home-getting-up-eating-a-meal-taking-a-shower-going-to-work routine, but really, the work-from-home routine is what is going to make you miserable while you are working nights.
That is for me part of the reason why I hate nights, because I feel like everybody is going on with their lives, and I am just sort of doing nothing except work, sleep, eat, go back to work. Where I work, most people like to have their nights together, and it works out really well, because that means that one of us is going to be doing, like, Monday, Tuesday, Wednesday nights, and then the other one is going to be doing Thursday, Friday, Saturday, Sunday nights, because we only have one qualified for the evening shift. I usually feel really, really rubbish when I am doing my tryouts, but that means that I get to sleep in Monday afternoon, then can come into work Monday evening feeling refreshed, and I would rather feel rubbish in the house with no ones looking after me, than at work, being exhausted from having slept in the day, then being at work, being tired from having slept in the day.
We are wired to sleep during the night and stay up during the day, making this a mainstream lifestyle choice for almost everybody. Working a night shift involves living against the clock, working, and being active and bright during a time when our body clocks expect it to be dark and to be asleep.
Because the unconventional shift falls outside of the normal schedule of a typical workday, it usually requires employees to concentrate on working in the evenings, while sleeping in the afternoons. About 16% of American workers are employed in non-traditional shifts, which can include night and night, early morning, and/or rotating and split shifts. Those working nights, early mornings, or rotating shifts are considered especially at risk of Shift Work Disorder.
The disorder is characterized by symptoms of insomnia and/or excessive daytime sleepiness, along with a work schedule that conflicts with normal bedtimes. There is also something called shift-work sleep disorder (or shift-work disorder), which is defined by increased incidences, work-related errors, irritability, or mood problems. Working nights increases your risk for mental health problems, including mood disorders, as well as sleep disorders.
Nightshift jobs and the associated health risks are generally held at lower socioeconomic levels, and thus, risks from working nights are often ignored. These findings are nearly universally found among people who are shift workers–bouncing between nights and days.
Another 2004 report found workers across various professions working 12 hour nights were more likely to suffer from fatigue, smoking, and heavy drinking than their colleagues who worked the days. Those who regularly worked an 8 pm-4 am shift, as well as averaged less than six hours of sleep, were four times as likely as other workers to suffer from metabolic syndrome. Most individuals living with shift-work disorder lost between one and four hours of sleep in every 24 hours.
Charmane Eastman and his team developed a compromised system whereby those working full-time evening shifts–say, from 11 to 7 p.m.–and those working full-time evening shifts–say, from 11 to 7 a.m.–adapt their circadian rhythms enough so that they can function well at night, but remain alert on days off. By subjecting experimental subjects to alternatingly bright lights during night shifts, and having them wear sunglasses when they get home, and sleeping in a super-dark bedroom, Charmane Eastman and her team found that, in about a week, the research by Violanti could change someones circadian rhythms to coincide with working night shifts, but also stay awake on the days they are awake, but still sleep on their days. Setup your bedroom before your first night shift starts (blackout shades, eye masks, amber reading lights (see our favorites here), fans, fresh bedding, nice pillows, beds that appeal to you, an aromatherapy diffuser).