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What is the Best Sleep Schedule for Night Shift Workers?
More importantly, how do you maintain full alertness and focus, when working late into the evening?
Working nights is a necessity across several professions. But, night shift has its perks. Often, night work pays better than regular shift work.
Night shift also often sees people work more independently in less hectic environments. There is one problem.
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What Is The Best Sleep Schedule for Night Shift Workers?
In the long-term, night shift work puts workers at an increased risk of developing;
- Obesity,
- Depression,
- and even different cancers.
The exact mechanism that results in higher risks of certain diseases isn’t understood. What is known, though, is that lack of sleep is a chief contributing factor.
As a rule, it is advised that night shift workers try to stay healthy by continuing to get at least of 8 to 9-hours of sleep each day. This will help prevent long-term health problems arising from night work.
Night workers should sleep as soon as possible after shifts are over.
Wherever possible, night workers should try and limit exposure to daylight in between shifts ending and sleeping.
The best sleep schedule for night shift workers will be one where people sleep and wake at the same time each day.
It is also advisable to nap for approximately 90-minutes before the start of evening shifts. This will help increase energy and focus during working hours.
The best sleep pattern for night shift work will be one where you reverse your usual waking and sleeping routine.
But, this is easier said than done.
Irregular shift patterns can make it difficult to stick to a set sleep schedule.
Often, days off from work see people try to switch back into normal resting and waking routines.
Family and general life commitments can result in inconsistent sleep patterns and sleep deprivation.
If you do find it difficult to maintain a set sleep schedule, you may start experiencing problems. More , symptoms of what is known as night shift disorder.
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What is Night Shift Disorder?
Night shift disorder is common in full-time night workers. Common symptoms include:
- Temporary and chronic insomnia.
- Feeling sleepy during working hours.
- Low energy and chronic fatigue.
- Difficulty focusing on important tasks.
- Irritability,
- depression,
- and relationship problems.
if you work nights and experience these symptoms, some medications can help.
Using Modafinil to Treat Night Shift Disorder
In the 1970s French pharmacists invented a drug called Modafinil. First used to treat people with narcolepsy, Modafinil works by turning off the brains’ need for sleep for up to 6 to 8-hours.
After taking 200mg of Modafinil, users are freed from fatigue, sleepiness, and find that they have a heightened sense of focus. Best of all, Modafinil is not addictive.
Neither will Modafinil disrupt normal sleep patterns if taken once a day when extra wakefulness is needed.
Modafinil does not show up on work place drug test!
Is it Safe to Use Modafinil When Working?
Unlike other wakefulness medications like Adderall, Modafinil is safe to use when working. The drug does not interfere with reaction times, cognitive focus, or a user’s ability to reason properly.
Instead, Modafinil enhances cognition and improves reaction times.
When used responsibly, it is also safe to take Modafinil regularly long-term. remember, that Modafinil itself isn’t a substitute for sleep.
As a rule, you will still need to rest each day and if using Modafinil, should only do so before the start of a night shift.
Modafinil does not show up on work place drug test!
Reference & Recommended Reading
- What is Artvigil
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- Can Modafinil Help Runners
- Modafinil Giants
- Is Modafinil Safe
- Modafinil Family Tree
- Modalert vs Modvigil
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