Tips for Shiftworkers: Summertime…and the Sleeping is Not So Easy?Sleeping during the daytime can be a challenge at any time of year. But add the extra sunlight, heat, and noise from kids playing outside during their vacation and summer can be the hardest season to sleep for night workers.
Here are some tips to achieve a quality summertime snooze:
- Keep your room cool by using air conditioning or a fan (or both) if necessary. Research shows that the optimum temperature for sleep is between 65-68° F (18-20° C).
- Make your room as dark as possible. Even small amounts of light are enough to send the wrong signal to your body and disrupt your sleep. If necessary, use heavy curtains or even aluminum foil to block out the summer sun.
- Block out disruptive sound with a white-noise maker. Often a fan or an air conditioner will do the job. Also, shut off your phone and doorbell if possible.
- Consider alternatives to sleeping in your bedroom. The cooler, darker, and usually quieter basement may be your best bet.
- Communicate with family and neighbors. Unexpected visits or outside noise (such as a lawnmower or kids playing in the backyard) may be possible to avoid with a polite request for quite during the day.
Note: Article adapted from July 2010 edition of the Working Nights Newsletter
Next Steps:
1) Shift Work Educations and Training Homepage
2) Shift Scheduling Homepage
3) Fatigue Risk Management Homepage