Having a good sleep schedule with shift work? (ears, hospital, cause)

[froscow]

Hi everyone. I was just wondering if anyone else here does shift work and how it affects their sleep. I alternate between morning shifts (7 to 3) and evenings (3 to 11) so I feel like I'm constantly having to shift my body clock between being a morning lark and a night owl. I find it hard to go straight to sleep after coming home from an evening shift..I need a couple of hours at least to wind down. I have tried melatonin in the past with mixed results. I find the harder I try to get good sleep, the more it backfires. Anyone else on shift work with good tips?

[villabella22201]

I worked hospital shift work for 45 years and my sleep was always crappy. I got on straight evenings and that help a bit but then was switched to days which was worse as I am more of an evening person. I never had a sleep routine and all my co-workers had similar problems with sleep. I think everyone was always living in a state of sleep depravation. Personally, I tried a boat load of herbs and meds but none of it worked very well. I understand needing to wind down after an evening shift. I literally would get home at 12mn and be up until 3-4am.

I am retired now and my sleep is still crappy but went to a sleep doc and he said the foundation for good sleep is to have a sleep routine. So, I am trying to be on one and I think it is helping. The sleep Dr put me on 150mg of Trazodone and 10mg of Melatonin and now I can get 7-8 hrs of solid sleep.

Is it possible to get on one shift, even for awhile? I get it, it is very difficult.

[froscow]

I would prefer just one shift, but unfortunately I can't. What I've thought of trying is trying go to sleep at roughly the same time, no matter what...so sometime between 11 and 12. This would work for morning shifts because 6 hours is usually my sweet spot for sleep...and then maybe just lieing in a dark room and relaxing after an evening shift. I often watch TV and look at screens late at night which probably is not helping at all

[villabella22201]

Originally Posted by froscow

I would prefer just one shift, but unfortunately I can't. What I've thought of trying is trying go to sleep at roughly the same time, no matter what...so sometime between 11 and 12. This would work for morning shifts because 6 hours is usually my sweet spot for sleep...and then maybe just lieing in a dark room and relaxing after an evening shift. I often watch TV and look at screens late at night which probably is not helping at all

Well, one of the primary things the sleep doc told me was to not read, watch TV or use any electronics while in bed. All of it is too stimulating, takes our energy to concentrate etc. This was a killer for me as I read in bed a lot. But I have lessoned it, not totally given it up and I am getting decent sleep.

It will take you some time to adjust but I think you should try your plan. If you take anything, like Melatonin, take it an hour before you go to bed. At least, that is what the doc told me to do with what I take.