![]() ![]() how to adjust your sleeping area to promote good sleep.how to use recovery and rest time appropriately.the impact of caffeine and alcohol on sleep.Support staff as far as possible (and ask staff about the best way to do this).Īs an employee, you can make choices that help to minimise the negative effects of shift work on your health and wellbeing. Be alert for the contribution of fatigue in accident investigations.If possible, allow employees longer periods off if they must sleep during the day.Aim to manage shift work and overtime so that employees have regular opportunities for adequate recovery through high-quality sleep. Be aware of the times when people are most likely to be affected by fatigue.Make food available to staff where appropriate.Make sure staff take regular rest breaks during shifts.If you need your staff to work long hours or do shift work here are a few tips to help prevent fatigue-related problems: Drink a cup of chamomile or valerian tea 1–2 hours before bed.Īs an employer, you want productive, happy staff and to minimise workplace accidents.Drinking alcohol before bed may disturb your sleep and require you to go the toilet more often during the night.Talk to your doctor about any sleep problems.Sleeping pills can lead to abnormal sleep patterns and may be addictive.Have healthy snacks like fruit and fruit juice, raw vegetables and cheese.Restrict your intake of caffeine in the hours before you go to bed. ![]() Have 3 meals a day of healthy food, at roughly the same time every day.Some studies caution against vigorous exercise within the last 2 hours before bedtime as it can make it harder to go to sleep.Exercise can simply mean being active in general, eg, going for a 30-minute walk or shooting some hoops with the kids.It can be tempting to sleeping longer but this can delay your adjustment to a regular, daytime work sleeping pattern.After you have worked night shifts, sleep only long enough to feel refreshed.Have a routine for waking up, just as non-shift workers do.Switch your landline to answer machine and lower the ringtone and turn your cell phone off.Keep your bedroom dark and cool, with sound insulation on doors and windows if possible.Make sure everyone at home understands what you need and works together to achieve it.Let whānau, neighbours and friends know and understand your shift schedule.Use the following tips to help you recover from shift work and catch up on sleep. To compensate, you need at least 2 consecutive full night’s sleep with a normal day between. If you work for more than 70 hours per 7-day week or more than 14 hours in one shift, you are at high risk of your tiredness affecting your performance and your health. After 4 nights, you will have lost 6 hours of sleep. Shift workers lose an average of 1–1.5 hours of sleep each 24-hour period. ![]()
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