Sleep

Generally, adults need one hours sleep for every two hours awake, which means 7 to 8 hours sleep per night. Daytime sleep, however, is typically 1.5 to 2 hours shorter than nocturnal sleep. This is due to the rise in core body temperature during the day, together with the external time cues such as the daylight and increased social activity, opposing your attempt to sleep.

Over consecutive night shifts this loss of sleep, or 'sleep debt', accumulates, so that by the 5th night you are 8 to10 hours 'in debt'. This can cause lapses in concentration and alertness and slower reaction times and decision making, leading to errors and accidents.You may also slip uncontrollably in and out of 'microsleeps' where momentarily your brain does not react to what you see or hear around you. This frequently occurs when driving home after nightshift, when you suddenly realize you have driven part of the route, but were not aware of doing so. Loss of sleep also leads to negative moods and irritability, which may causes conflicts both at work and at home.

Simple steps can be taken to try and improve the length and quality of sleep when on night shift:

Before the first night shift try napping for 2 to 3 hours in the evening;
Tell your family and friends about the importance of uninterrupted day time sleep;
Consider installing a telephone answer machine;
Consider placing a sign 'Shiftworker Sleeping' at your front door;
Consider black-out curtains or linings to darken the bedroom;
Consider foam ear plugs to block out noise;
Keep the temperature of the bedroom cool (about 20 C);
Cut down on coffee, tea and other stimulants in the 2 to 3 hours before going to bed. Urine production peaks during the day which is why daytime sleep is often disturbed by the need to go to the toilet;
After your last night shift, sleep for just 3 or 4 hours to shake off sleepiness, then stay awake for the rest of the day and go to your bed at your regular bedtime. This aids readjustment to a day routine.

Remember, a quiet, cool, dark bedroom will increase both the length of sleep and the quality of sleep.