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Wellness Management: Healthy Habits: "Smart Sleep Habits for Shift Workers"

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ABL’s Occupational Wellness Manager and staff are committed to ENSURING all of our ABL employees are provided with information, resources and tools preparing you for a successful work shift.

As a successful shift worker, especially if you work between 10pm and 6am, it is important to start off with good sleep habits so that you can stay alert and be safe on the worksite. Sleep helps to restores your energy and rest your muscles. A tired brain causes slower reaction times, thus making you vulnerable to errors and accidents. 


Here are some ideas to help develop healthy sleep habits:

S
leep for at least 7-9 hours in a 24 hour period 
Meals during the shift should be light and protein rich foods to help you stay alert
Adapting to irregular shift schedules and home life routines takes time. 
Regular sleep & wake time on weekends and days off to avoid inconsistent sleep schedule
Temperature of your room should not be too warm. Ideal temp is between 65 - 68'F

Sleep as soon as you can after your shift ends to avoid “second wind”
Limit caffeine containing foods after 4am such as coffee, colas, nicotine and chocolate
Eat a small snack with carbohydrates 1 hour before sleep can help you stay asleep
Energize with Exercise and stretching before, during and after your shifts
Pharmacist & Physician can review your medication as they may disrupt your sleep


H
eadaches are a symptom of poor sleep
Alert at Work with power naps up to 30min before night shift or before commute home
Block out sunlight with curtains or wear an eye mask. Block out noise by wearing ear plugs
Insomnia is a major cause of worksite accidents due to sleep deprivation
Three days in advance start to gradually adjust your sleep time when preparing for a schedule change 
Stress can impact sleep and cause insomnia

 "Smart Sleep Habits for Shift Workers"
Written by: Carla Villalta, Occupational Wellness Manager



The information provided by ABL Employment is intended to promote healthy habits. It is not intended as a substitute for medical advice or professional care. Before making significant changes to diet or exercise, consult your health care provider.

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