Achieving sleep consistency is all about creating a regular sleep routine that sticks, regardless of your daily obligations.

First, know that consistency is key: find a sleep schedule that works for you, aiming for 7-8 hours of sleep each night. Go to bed and wake up at roughly the same time every day, even on weekends. 

Just like a fine timepiece, our bodies have an internal clock known as the circadian rhythm. This 24-hour cycle regulates various bodily functions, including sleep-wake patterns, hormone production, and digestion. When your sleep schedule aligns with your circadian rhythm, you naturally feel drowsy at night and wake up refreshed in the morning.

Tips and Tricks

Your bedroom should be a sanctuary. Transform your bedroom into a haven for sleep. Ensure it’s dark, quiet, cool, and free of clutter. Invest in blackout curtains, earplugs, a comfortable mattress, and pillows that support your neck and spine.

Develop a calming routine that signals to your body it’s time to wind down before sleep. This could include taking a warm bath, reading a book, listening to calming music, or practising relaxation techniques like deep breathing or meditation. Avoid screen time for at least an hour before bed, as the blue light emitted from electronic devices can suppress melatonin production, a hormone that regulates sleep.

Light management matters. Get plenty of natural sunlight exposure during the day, especially in the morning. This helps regulate your circadian rhythm and promotes alertness during waking hours. Conversely, dim the lights in your home a few hours before bedtime. This creates a sleep-inducing environment and reduces stimulation from artificial light sources.

Shift Work’s Impact

Shift work majorly impacts sleep schedules. If you have irregular work hours, plan your sleep schedule around your upcoming shifts. For instance, if you have a night shift coming up, gradually adjust your sleep schedule in the days leading up to it by going to bed and waking up a little later each day.

Shift work disrupts this natural rhythm.  During night shifts, you’re awake when your body is programmed to be asleep. This mismatch can lead to a cascade of problems.

Sleep deprivation

Difficulty falling asleep, waking up frequently during the night, or not getting enough deep sleep.

Daytime sleepiness

Feeling excessively tired and struggling to concentrate or stay alert during waking hours.

Digestive issues

Disrupted sleep patterns can lead to indigestion, heartburn, or irregular bowel movements.

Weakened immune system

Chronic sleep deprivation can make you more susceptible to infections and slow down healing.

Increased risk of chronic health problems

Studies have linked shift work to a higher risk of obesity, heart disease, diabetes, and even some cancers.

Age and Sleep

Age and Sleep

As mentioned earlier, sleep patterns naturally evolve with age. You may find yourself needing slightly less sleep than you did when you were younger. However, prioritise quality over quantity. Focus on getting enough deep sleep, which is crucial for cognitive function and overall health.

Don’t force yourself to adhere to a rigid sleep schedule if you find it’s not working for you. Some older adults may function better with slightly split sleep schedules, napping for short periods during the day to complement night-time sleep. Experiment and find what works best for you while still prioritising consistency as much as possible.

Shift work can be demanding, but with a commitment to sleep consistency and these additional tips, you can maintain your well-being and energy levels. Remember, prioritizing quality sleep is an investment in your overall health, allowing you to continue enjoying an active and fulfilling life well into your golden years.

Be Mindful of Medications

Certain medications can interfere with sleep. Talk to your doctor about potential interactions and if adjustments to your medication schedule might be helpful.

Address Underlying Health Conditions

Medical conditions like sleep apnea, chronic pain, or depression can disrupt sleep. If you suspect any underlying issues, consult your doctor for diagnosis and treatment.

Supplements for Support

Talk to your doctor about whether melatonin supplements could help regulate your sleep cycle. Melatonin is a hormone naturally produced by the body that helps regulate sleep-wake patterns.

Prioritise Relaxation Techniques

Relaxation techniques, such as deep breathing exercises, meditation, or progressive muscle relaxation, can be particularly helpful for older adults. These techniques can reduce stress and anxiety and promote better sleep quality.

Embrace Social Connection

Social isolation can worsen sleep problems. Make an effort to stay connected with loved ones, even if your work schedule disrupts traditional social activities. For night shift workers, explore online communities or support groups.

Light Exercise is Key

Regular physical activity, tailored to your fitness level, is crucial for maintaining sleep quality as we age. Opt for low-impact exercises like walking, swimming, or gentle yoga, avoiding strenuous workouts close to bedtime.

Don’t Skimp on Safety

Shift work can increase the risk of accidents due to fatigue. Ensure you get enough sleep before your shift and take breaks when needed.  Be mindful of potential hazards in your workplace and prioritise your safety.

Many New Zealanders work irregular hours, and there are resources available to support you. Don’t hesitate to reach out to your doctor or a sleep specialist for personalized guidance. With a focus on sleep consistency, healthy habits, and a positive attitude, you can thrive on your non-traditional work schedule.