Sleep Tech Tip of the Week:
By Michael Miller, RPSGT
Most often we as sleep techs are the biggest offenders of not practicing what we preach. We tell our patients to allow for adequate sleep time, reduce caffeine intake close to bed time, practice proper sleep hygiene, and maintain consistency when it comes going to bed and waking up. We, or least I, have been guilty of not following one or all of those suggestions at some point during my career. We, as sleep professionals, have to apply what we know about sleep to our personal lives as well. Acknowledging that working third shift, especially during this time of year when daylight is at a maximum, is demanding and difficult, I have listed some suggestions below that I found to be valuable tools in helping me manage third shift work.
• Reduce the amount of light entering your bedroom – The smallest amount of light even from a television or lamp, not to mention direct sunlight coming in through a window can have negative effects on sleep architecture. External light absorbed through our eyelids can reduce or even eliminate adequate amounts of REM sleep. I recommend if possible covering the windows in your bedroom with opaque curtains or shades that block sunlight.
• Reduce the amount of noise – Our neighborhoods are typically louder during the day than at night. Noise can be attributed to yard work, children playing nearby, increased traffic, etc. and can in turn disrupt your sleep. I recommend using some soft foam ear plugs to reduce any unwanted sounds from disturbing your sleep.
• Limit caffeine intake during the last few hours of your shift – Reducing caffeine intake prior to bedtime is not only important for aiding in sleep onset but also beneficial in reducing aggravating spontaneous arousals that lead to awakenings during your sleep period. Even if you can drink a pot of coffee and still fall asleep with no problems, chances are the caffeine in that coffee is causing disturbances elsewhere during your sleep.
• Maintain consistent sleep and wake times – It is easier for your circadian rhythm to adjust to consistency even if you only sleep during daylight hours a few days a week. Personally, I always slept from 9 AM to 3 PM. I found that sleeping for six hours proved to be adequate for me and left me feeling well rested. These hours also allowed for a personal life even while working third shift. Just as very few people who work first shift rush right home and jump in bed, nor did I. I would spend a couple hours either watching television or surfing the web before attempting to go to sleep. Waking up at 3 PM also proved to be beneficial to my personal life as well. I could accomplish many tasks and errands in that four hour period prior to going to work.
• Eat a light meal before bedtime – I found that I always slept better during the daytime if I ate a light meal or snack prior to bedtime. My appetite was always stronger during the daytime and if I did not eat anything before going to sleep it was inevitable that I would wake up at some point due to hunger.
These suggestions came by way of trial and error. It took me many years to perfect sleeping habits that were conducive for my lifestyle. Please feel free to share any tips or suggestions (on Sleepvirtual’s Facebook Page or in the News Room at www.sleepvirtual.com) that you may have in regards to coping with a third shift work schedule.
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Tags: insomnia, REM sleep, sleep cycle, sleep deprivation, sleep disorder, sleep disorders, sleep medicine, sleep study, sleep study preparation, Sleepvirtual BWII PSG