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I have been working third shift 11 PM to 7 AM for a month. I Usually have to use an over-the-counter sleep aid such a ZQuil to fall and stay asleep. I had this problem working first shift as well.
I have blackout curtains and earplugs and they do help. I would like to fall asleep without using over the counter drugs.
I have a problem falling asleep once I do I usually only stay sleep 4 through six hours. I would love to get to seven hours sleep.
One of the things I have learned through my own experience with insomnia is that you really shouldn’t put a fixed number on the amount of sleep you want. If you are consistently waking up after 4-6 hours, you might need less than 7 hours anyway! Maybe you can try reducing the amount of time you allot for sleep (sleep restriction–it’s a big part of Martin’s program on this site) and see how you feel.
Night shifts are really difficult — at least it sounds as though your night shift is somewhat consistent, which means you have a better opportunity to adapt.
To be honest, sleep disruption alongside shift work isn’t my area of expertise — you might find it helpful to work with someone who specializes in circadian rhythm sleep disorders and/or has experience working with shift workers.
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The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
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